August 2018

CrossFit Kids 5pm (no adult class at this time)   A) E2M x 5 10 Pull-Ups 10 Renegade Rows   or   B) E2M x 5 10 Overhead Squats - off the deck   then   C) AMRAP in 12 minutes: 5 Deadlifts 100m Run 1 Rope Climb   Meg C building a better squat. Great to have Big Dan on board delivering the knowledge bombs. ...

- 4 minutes per station. AMRAP.   - 2 minute rest between stations   For total reps:   1) Calories   2) 5 Deadlifts (40/30kg) + 5 Hang Power Cleans (40/30kg)   3) 5 Ring Dips + 10 Plank Jacks   4) 1 Lap + 10 RKB Swings (24/16kg)   5) 20 Double Unders + 5 DB Thrusters (2...

CrossFit Kids 5pm (no adult class at this time)   A) Power Snatch - 15 minutes     B) Open 12.2   AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg)   - Snatches can be Power or Squat ...

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