*CrossFit Kids will be cancelled this Saturday the 23rd.

WOD:

1) 20 minute EMOTM:

Odd – 150-200m Run

Even – 10 Kettlebell Deadlifts

Pick distances and loads that you can maintain for all 10 rounds. Kettlebell Deadlifts are done with a Kettlebell in each hand at your sides.

2) 3 rounds AQAP:

75 Single-unders

21 Ring Rows

15 Dumbbell Shoulder-to-Overhead 25/15

Extra Work:

3) Band Pull Aparts: 100 not for time

Focus on positioning and activation over speed. Switch over and underhand every 10 reps.

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