* Olympic Lifting class is cancelled for tonight.

** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do.

WOD:

1) 5 Deadlifts + 30 Double/Single-Unders: Every 2 minutes for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. If you don’t have Double-unders work on practicing them.

2) AQAP:

25-20-15-10-5 Kettlebell Swings 35/26

5-10-15-20-25 Burpees

Extra Work:

3) Hip Thrusts: 4 sets of 15

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

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

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