* Olympic Lifting class is cancelled for tonight.

** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do.

WOD:

1) 1 Hang Snatch + 20 Double-unders: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

2) 1 Hang Clean + 20 Double-unders: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

3) AQAP:

25-20-15-10-5 Kettlebell Swings 53/35

5-10-15-20-25 Burpees

Extra Work:

4) Hip Thrusts: 4 sets of 15

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

5) Hip Thrusts: 12 x 200m

Rest 90 seconds between intervals. Goal is fastest consistent pace.

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

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