* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17

WOD:

1) AQAP:

1 mile Run

5 Rope Climbs 15ft

30 Clean and Jerks 135/95

5 Rope Climbs 15ft

1 mile Run

Extra Work:

2) Russian Kettlebell Swings: 3 sets of 30

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

3) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first sets.

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