* There will be no CrossFit Kids class this Saturday the 10th

WOD:

1) 2 rounds for Max Reps:

1 minute Squat Snatch 135/95

1 minute Rest

1 minute Squat Snatch 155/105

1 minute Rest

1 minute Squat Snatch 165/115

1 minute Rest

1 minute Squat Snatch 185/135

1 minute Rest

1 minute Squat Snatch 205/145

1 minute Rest

Change plates during 1 minute Rest periods. Keep track of reps completed for each weight.

2) AQAP:

400m Run

10/side Single Arm Dumbbell Snatch 100/70

400m Run

20 Muscle-ups

400m Run

30 Bar Facing Burpees

400m Run

40 Wall Balls 30/20

Rest 10 minutes

3) 7 minute Up Ladder:

3 Strict HSPU

3 Deadlifts 315/205

Rest 10 minutes

4) AQAP:

10 Legless Rope Climbs 15ft

Rest as needed.

5) Banded Ring Dips: 7 sets of 3

Rest 90-120 seconds between sets.

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