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

WOD:

1) Hang Power Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Hang Power Clean + Push Jerk: 1 Rep Every 1:30 for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

1 mile Run

10 Rope Climbs 15ft

30 Clean and Jerks 185/125

10 Rope Climbs 15ft

1 mile Run

4) Chest-to-bar Pull-ups: 10 minute EMOTM

Pick a rep count you can maintain. If your hands are beat up do these strict.

5) Handstand Walk: 8 x :20/:10

Max distance is the goal.

6) Strict Ring Dips: 40 for time

Keep track of total time and attempts. No sets smaller than 2.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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