2.2.2017

Happy Groundhog Day… In that spirit!

There will be a CrossFit Kids class at 4 PM. We are going to continue it through February. If your kids are interested please have them come give it a try!

WOD
3 Minute AMRAP
15 Handstand Pushups
15 Toes 2 Bar
15 Box Jumps 24/20
15 Calorie Row
15 Calorie Bike

Rest 2 Minutes
Repeat 4 Times. Start each round back at the top.

SWOD
10 EMOM
EVEN:
Complex: Power Clean, 3 Front squats @ 75% of Clean max
ODD:
Plank. Extra challenge = L-sit hold off pullup bar. Even bigger challenge = L-sit on parallettes

SPARTAN
Ladder Sprint work
10 Rounds
30 Foot ladder sprints : every 5 feet
After each ladder immediately complete the ladder 1-4 of Pushups and strict pullups

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