REST DAY

9 am Technique class. CrossFit has 9 fundamental movements…come along and use this time to help with a specific movement. Use the instructors vision to help!   9:30…WOD Instructors Choice   Have a great weekend!

5 Rounds for time of: 5 Ring Lowers 10 Push ups 5 Strict Pull ups   FINISHER: MAX Handstand hold

11 Min AMRAP of: 14 D/B Snatch Alt arms, 20kg / 12kg 30 Double Unders Then,   Snatch Technique Advance: 3-3-3-3 Power Snatch

“FILTHY FIFTY” 50  Box Jumps, 24 / 20 50 Jumping Pull ups 50 K/B Swings 16kg / 12kg 50 Walking Lunge steps 50 Knees to elbows 50 Push Press, 20 / 15 50 Back Ext 50 Wall balls, 20 / 14 50 Burpees 50 Double Unders  

3 Rounds for time of: 15 Hang Cleans, 60kg / 42.5kg 15 Pull ups   FINISHER: 30 Toes to bar 30 Sit ups 20 Toes to bar 20 Sit ups 10 Toes to bar 10 Sit ups

“KAREN” For time: 150 Wall Balls, 20lb / 14lb   To Finish: SQUAT 4-4-4 @ 75% of max

REST DAY   Have a good chill out guys!

Welcome to the weekend! Hope you all had a great Friday night and are ready for some CrossFit! 9 am Technique Class. Remember, if you are not a member this class is FREE. Bring along a friend and let them see why you love training.   9:30am WOD…Instructos Choice

10 rounds for time of: 5 Pull ups Strict 5 Dips   Then,   Double under Tech