*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd.

** Please be aware the gym will be closed at 12:00 sharp today.

WOD:

1) For Max Reps:

1 minute Max Squat Snatch 155/105

2 minutes Max Squat Snatch 185/135

3 minutes Max Squat Snatch 205/145

4 minutes Max Squat Snatch 225/155

5 minutes Max Squat Snatch 245/165

Rest as needed.

2) AQAP:

10-8-6-4-2 Muscle-ups

400m Run

Rest as needed.

3) 4 rounds AQAP:

10 D-Ball Over Shoulder 100/70

20 D-Ball Squats 100/70

50m D-Ball Carry 100/70

For both the Squats and Carry the Ball must be held in a bear hug style.

4) Deficit Handstand Push-ups: 30 for time

You choose the deficit and whether you want to go strict or kip.

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