* 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) 21 minute EMOTM:

1 – 6/side Single Arm Upright Kettlebell Row

2 – 30 second Overhead Barbell Hold @ 100-120% of your Strict Press

3 – 5-10 Ring Rows (Feet on 20″ Box)

Pick loading you can maintain for reps for all 7 cycles. If you can’t perform Ring Rows with your feet elevated do them with your feet on the floor.

2) 12 minute AMRAP:

200m Run

20 Kettlebell Swings 70/53

Extra Work:

3) Hip Extension: 4 sets of 15 reps

Rest 90-120 seconds between sets. Add load if able.

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