* Saturday the 20th the gym will close promptly at NOON please plan your training accordingly.

** Saturday the 20th CrossFit Kids is cancelled.

WOD:

1) AQAP:

1 mile Run

10 Rope Climbs 15ft

800m Run

80 Box Jump Overs 24/20

400m Run

40 Power Snatch 95/65

Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps.

3) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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