A)
For time:
1000m Run
20 Thrusters (60/40kg)
20 OH Lunges (60/40kg)
20 Thrusters (60/40kg)
1000m Run
or
B)
For time:
21-18-15-12-9-6-3
DB Thrusters (2 x 15/10kg)
+
10 Pull-Ups and 200m Row or Run each round
...
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.
...
A)
Thruster
5 RM
B)
5 x 2 minute rounds:
10 Thrusters (45/30kg)
200m Row
AMRAP Thrusters
- rest 3 minutes between rounds
- score is the total of Thrusters completed after the row
...
A)
E2M
Pause Back Squat
7 x 5
then
B)
20 rft:
5 Situps
5 Pushups
5 KB Swings (24/16kg)
or
C)
For time:
100 Situps
100 Pushups
100 KB Swings (24/16kg)
...