8am Kettlebell
3 rds
12 ring rows
12 push up w/rotation
12 kb press l/r
12 rows l/r
Then
40 on no rest
KB deadlift
Squat jump
KB swing
Burpee no pushup
1 arm swing 20/20
Burpee
Hand to hand swing
Burpee 2 pushups
Then
30 on 30 off
5 times
Run between cones or 5 hill sprints
9am WOD
a. Split jerk 5×4 switching legs
a. AMRAP in 12 minutes
– 50 double unders
– 3-5 strict pull ups (unbroken)
– 10 forward stepping front rack lunge lunges (95,65)
10am Olympic Lifting AND Try CrossFit Free Class
8am
Anne
Karl
Tatiana
Pete
Jamie
Rochelle
Christy
Kris
Tiffany
Mike G
9am
Michael W
Sy
Dixon 6+51
Rob
Cheryl
Lisa
Eve 6
Ryan
Carlo
David
Clayton
Heidi
Amin
10am
Kat
Gary