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

WOD:

1) 20 minute EMOTM:

Odd – 5 Push Press

Even – 5/side Renegade Row

Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. For the Renegade Row’s pick a weight you can maintain for all 10 sets, and also that you can stay tight on. Alternate arms each rep for a total of 10 reps per set, or 5/side.

2) AQAP:

40 Kettlebell Swings 70/53

400m Run

30 Kettlebell Swings 70/53

400m Run

20 Kettlebell Swings 70/53

400m Run

10 Kettlebell Swings 70/53

Extra Work:

3) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

4) 5 rounds:

200m Sprint

800m Jog

200m Sprint should be just that a sprint, run as fast as you can. The 800m should be at 2:00 slower than your mile pace. For instance if your PR mile is 6:00 then you would run the 800m at a 4:00 pace.

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