* This is a de-load week, volume is lower, take it easy on yourself and don’t add a bunch of extra stuff in, volume will ramp back up next week.

**CrossFit Kids will be cancelled this Saturday the 23rd.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 5 Kipping Deficit HSPU

Pick output and a depth for the HSPU that you can maintain for all 10 rounds.

WOD:

2) Power Snatch: 3-3-3-2-2-2-1-1-1-1 EMOTM x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. For all the 3’s and 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day.

3) Power Clean + Push Jerk: 2-2-2-2-2-1-1-1-1-1 EMOTM x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. For all the 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day.

4) 3 rounds AQAP:

75 Double-unders

21 Chest-to-bar Pull-ups

15 Dumbbell Shoulder-to-Overhead 50/35

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE