* CrossFit Kids Tuesday night class will be cancelled until further notice.

WOD:

1) 3 Push Press + 2 Push Jerk + 1 Split Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM Push Press, build as heavy as deemed fit.

2) Close Grip Bench Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Grip is no wider than pointer finger on the knurling. Start around 60% of your 1RM Bench Press. Build as heavy as deemed fit.

3) 4 rounds AQAP:

500m Assault Bike

10 Power Snatch 135/95

25m Dog Sled Sprint w/Bodyweight

Rest 5 minutes

Snatches should be unbroken. Keep track of time to complete each set.

4) Row:  3 rounds

250m Row, 1 minute Rest

500m Row, 2 minutes Rest

750m Row, 3 minutes Rest

Push each interval hard, don’t game it, blow-up, work on recovering.

5) Overhead Yoke Carry: 8 x 25m

Rest 90-120 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 40-30-20-10 for time

Rest 90 seconds between each set. Goal is to complete each set as quick as possible.

7) Neutral Fat Grip Landmine Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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