* CrossFit Kids Tuesday night class will be cancelled until further notice.

WOD:

1) 20 minute EMOTM:

Odd – 3 Close Grip Bench Press

Even – 5 Close Grip Upright Barbell Row

Warm-up as needed. Start around 60% of your 1RM Bench Press. Close Grip Bench Press should be no wider than pointer finger on the beginning of the knurling. For Upright Rows (or High-pulls) start around 30-40% of your bodyweight and climb accordingly. Range of motion should be barbell to the clavicle or higher. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT.

2) 12 minute AMRAP:

15 Box Jump Overs 24/20

12 Kettlebell Swings 70/53

9 Push-ups

Extra Work:

3) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

4) Row:  3 rounds

250m Row, 1 minute Rest

500m Row, 2 minutes Rest

750m Row, 3 minutes Rest

Push each interval hard, don’t game it, blow-up, work on recovering.

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