* There is no CrossFit Kids Class Today

** Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

*** New Classes starting June 6th HERE

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) 4 rounds AQAP:

400m Run

30 Alternating Pistol Squats

20 Power Snatch 75/55

Rest 10 minutes

4) AQAP:

50 Chest-to-bar Pull-ups

50 Kipping Handstand Push-ups

50 Toes-to-bar

Focus on large sets, even if it’s slower, work your capacity of the movements, no singles.

5) Ring L-Sit: Accumulate 3 minutes

Perform this in the Ring Dip support position.

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