* There will be no CrossFit Kids Class today. Sorry for the inconvenience.

WOD:

 1) Snatch: 1 Rep Every 1:00 x 12 sets

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

2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets

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

3) AQAP:

12 Muscle-ups

21 Power Cleans 225/155

9 Muscle-ups

21 Front Squats 225/155

6 Muscle-ups

21 Shoulder-to-Overhead 225/155

3 Muscle-ups

Rest 10 minutes. Scale as needed to keep this a Met-con.

4) 3 rounds AQAP:

400m Run

20 Chest-to-bar Pull-ups

10 Strict Handstand Push-ups

Rest 10 minutes. Scale as needed to keep this a Met-con.

5) 3 rounds AQAP:

25 Toes-to-bar

25/15 Calories Assault Bike

Rest as needed.

6) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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

Masters Qualifier is next week, hoping to get some more of our amazing athletes back to the Games