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

** Please be aware Jade and Dani will be gone the next 5 days, the gym will be open for classes as it always is, and not for peoples personal schedules to train as they deem fit. Please be respectful of the other coaches that are taking time out of there day to keep the gym open for all of our normal class times.

WOD:

1) Front Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 2 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00  – 2 Reps

Warm-up as needed. Start at 70% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range.

2) Front Rack Alternating Lunges:

@ 14:00 – 5 Reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/side

@ 20:00 – 5 Reps/Side

This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly. Look to build your loading from last week.

3) 7 minute AMRAP:

10 Ball Slams 40/30

10 Ring Rows

Extra Work:

4) Bottoms Up Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all 8 reps on one side before switching to the other.

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