15 min to find Heavy Single Power Clean AMRAP 15: 60 Double Unders 30/24 Calorie Row 5 Power Cleans 155/105 5 Hang Squat Cleans 5 Squat Cleans KIDS CROSSFIT 4:30PM 12 min AMRAP with plate (5-15 lbs) run 100 m 30 feet Oh walking lunge 2 rope climbs
8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Assault Bike Calories Strict Handstand Push-ups Row for Calories *Score is total reps/COMPLETE ALL 8 ROUNDS OF SAME MOVEMENT BEFORE MOVING ON
3 Rounds: 600 Meter Run 21 ALT DB Power Snatches (50/35) 21 Single DB Squats (50/35) KIDS CROSSFIT 4:30PM Wod: 16 min tabata w/ mountain climbers, squats, push ups, back bend holds (accumulation of seconds)
Obstacle Course Race Training (6:45am – 8:00am; open to all members and drop-ins)Partner WOD. Mainly a “You-go-I-go” style. Two rounds (cycle through each round) of the 2:30 minute stations below:Spear ThrowBurpees w/partner holding bucket Monkey...