* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do.

WOD:

1) Snatch: Build to a Heavy Single for the Day

Warm-up as needed. All reps full Squat. Keep this to about 20 minutes.

2) Clean and Jerk: Build to a Heavy Single for the Day

Warm-up as needed. All reps full Squat and Split Jerk. Keep this to about 20 minutes.

3) 10 minute EMOTM: Muscle-ups

Pick a rep count you can maintain for all 10 sets.

4) 5 rounds AQAP::

15 Hang Power Cleans 165/115

12 Single Arm Dumbbell Overhead Squats 70/50

9 Dumbbell Burpee Over Box 70/50 @ 24/20

Overhead Squats are 6/side Perform in any manner you like.

5) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments