* Saturday the 20th the gym will close promptly at NOON please plan your training accordingly.

** Saturday the 20th CrossFit Kids is cancelled.

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Goal should be as many reps at 80%> as possible.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Goal should be as many reps at 80%> as possible.

3) @ 0:00 – 4 rounds AQAP:

400m Run

20 Toes-to-bar

Scale as needed, goal stimulus should be at least one round of T2B Unbroken.

4) @ 15:00 – 2 rounds AQAP:

800m Run

15 Squat Snatch 135/95

Work with a loading that is comfortable, you shouldn’t have to think much or focus too much on positioning and setup, you should be able to bang the reps out.

5) @ 30:00 – AQAP:

1 mile Run

10 Legless Rope Climbs 15ft

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