* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17

** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays.

WOD:

1) 20 minute EMOTM:

Movement 1 – 50m Kettlebell Farmers Carry

Movement 2 – 10 Kettlebell Deadlifts

One set of Kettlebell for both movements. Deadlifts are done in the same manner you’d pick them up to Farmers Carry.

2) 10 minute AMRAP:

12 Abmat Sit-ups

9 Kettlebell High-pulls 53/35

6 Burpees

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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