*CrossFit Kids will be cancelled this Saturday the 23rd.

WOD:

1) 20 minute EMOTM:

Odd – 5 Push Press

Even – 10 Hang Kettlebell High-pulls

Warm-up as needed. Start around 60% of your 1RM Push Press and build as heavy as deemed fit. For the Hang Kettlebell High-pulls, initiate like a Kettlebell Swing by hip hinging to create momentum, and then follow through with a High-pull instead of a swing. Pick a weight you can maintain for all 10 reps for 10 sets of the High-pulls.

2) 10 minute Up Ladder:

3 Box Jump Overs 24/20

3 D-Ball Over Shoulder 100/70

Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up.

Extra Work:

3) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

4) 5 rounds AQAP:

1 mile Run

1 mile Assault Bike

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