August 2019

CrossFit Kids 5pm (no adult class at this time)   Choose 2 of the following 3 options:   A) E2M x 5 rounds   8 Dumbbell Bench Presses 8 Ring Rows   B) E2M x 5 rounds   4 Power Cleans 4 Front Squats   C) AMRAP in 10 minutes: 10 Calories 10 Crunches 10 sec HS Hold 100m Run ...

A) Partner WOD AMRAP in 5 mins: 5 Toes-to-Bar 5 Wall Balls (9/6kg)   - while one partner completes a round the other partner is performing a Bar Hang   B) For time: 21 Deadlifts (102.5/70kg) 21 HSPU 200m Run   15 Deadlifts (102.5/70kg) 15 HSPU 200m Run   9 Deadlifts (102.5/70kg) 9 HSPU 200m Run ...

“Fight Gone Bad”   - 5 stations - 1 minute per station - 1 minute rest between rounds   3 rounds for total reps:   Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20”) Push Press (35/25kg) Row (Calories)   Krusher is all packed and ready to go. See you in three weeks coach. (Or else!)   ...

- CrossFit Kids is on at 5pm (no other class on at this time)   For time:   36 Burpee buy in, then:   3x 8 rounds of "The Bear"" complex (52.5/36kg) 9 Toes-to-Bar 1km Run/Row (20 reps)   18 Muscle-Ups cash out (sub 36 Pull-Ups)   - 1 round of "The Bear" is: Power Clean Front Squat Push Press Back Squat Push...

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