*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd.

WOD:

1) Tempo Front Squat: 3 reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit.

2) Front Rack Split Squats: 5/side Every 2:00 x 5 sets

This should be done as a continuation of your Front Squats starting at 10:00 on the clock. Starting around 30-40% of your 1RM Front Squat and build as deemed fit. Perform all 5 reps on one side before switching to the other.

3) AQAP

30 Knees-to-armpits

60 Wall Balls 20/14

120 Double-unders

60 Wall Balls 20/14

30 Knees-to-armpits

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 6-8/side

Rest 90-120 between sets. Heavy as possible. Keep it strict.

5) Hip Extension: 4 sets of 10

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

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