* There will be no CrossFit Kids class this Saturday, the 12th

Pre Class:

1) Clean Pulls: 4 sets of 3 @ 100% +

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Work heavier than last week.

2) Jerk Balance: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Work heavier than last week.

3) Pause Front Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. No bounce. Work heavier than last week.

4) 20 minute EMOTM: Odd, 1 Legless Rope Climb, Even, 5 T+G Power Clean

For Power Cleans start around 60% of your 1RM and build as heavy as you like. If you don’t have a Legless Rope Climb, perform one with your legs, or do Rope Pull-ups

Class:

5) “Helen” – 3 rounds AQAP:

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Rest 5 minutes

6) “Nancy” – 5 rounds AQAP:

400m Run

15 Overhead Squats 95/65

Post Class:

7) Good Morning: 5 sets of 6

Rest 90 seconds between sets. Heavy as possible.

8) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

9) Sled Drag: 400m

Light. Focus on walking through your heels and continuous motion.

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

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