400 Meter Run
50 Double-Unders
15-12-9-6 Push Jerks
Rest 1:00 between rounds.
Round #1 Barbell – 135/95 lb, 61/43 kg
Round #2 Barbell – 155/105 lb, 70/48 kg
Round #3 Barbell – 185/125 lb, 84/57 kg
Round #4 Barbell – 205/145 lb, 93/65 kg
Kid’s CrossFit (10am)
Warm up: light dbs
10 deadlifts, 10 strict press, 10 squats
Row 100 m
2x through
Strength/ skill: Rope climbs
Wod: partner wod 12 min amrap
Partner a: row for calories
Partner b: 4 rope climbs (max 2 minutes)
⁃ if on the floor, perform 6
Game: dodge ball