Monday 6/8

This Sunday, the 14th, we are hosting our first CrossFit Kids competition! This is part of our Next Generation Games Series. There will be no class on Sunday and we are looking for volunteers to help set up and count reps for the kids competing. Sing up sheet will be at the front desk. Thank you!

Fitness: 

Strength: 

A. Front Squat

10 minute emom - 3 reps 

B1. Hollow rocks- 20 reps x 3 sets  

B2. Arch Rocks - 20 reps x 3 sets 

Wod: 

3 rounds (rounds ascending- 80%,85%,90%)

250 meter row 

15 thrusters (65/45)

10 burpees 

60 singles

Rest 3 minutes between rounds 

Performance:

Strength:

A. Front Squat

10 minute emom - 3 reps 

B1. Hollow rocks- 20 reps x 3 sets  

B2. Arch Rocks - 20 reps x 3 sets

Wod: 

3 rounds (rounds ascending- 80%,85%,90%)

250 meter row 

15 thrusters (95/65)

10 burpees 

30 dbu 

Rest 3 minutes between rounds