1.15.2019

Don’t forget! Tuesday and Thursday CrossFit Kids 10+ starts today! 4-4:45 PM! Come let your kids give it a try.

SWOD
10 Minutes to build to a heavy 1 rep Clean and Jerk
(This is a short time frame so you’re not expected to hit a true max but if you get in early to class and take more time, you may have a chance to go a bit heavier)

WOD
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-Ups
7 Toes to Bar
7 Chest to Bar Pull-Ups

Directly into…

3 Rounds:
9 Power Cleans
9 Push Jerks
Rx Barbell – 155/105

Spartan Option
3 Rounds
21/15 Cal Bike
21/15 Cal Row
30 Sit-ups
30 Burpees

Directly into…

25 Strict Pull-ups
50 Meter Farmer Carry 53/35
25 KB Deadlifts
50 Meter Farmer Carry 53/35

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