CrossFit Thursday:

Strength:

Complex: (Hang Power Clean x 2 + Split Jerk x 2) – 6 x 1

Back Squat- 3×4 Warm-Up + 1 x 20

GH Raise: 3 x 7

Conditioning:

3 Rounds for time-

2 Rope Climbs

20 DB Push Press

10 DB Renegade Rows

Masters Thursday:

Strength:

Complex: (Hang Power Clean x 2 + Split Jerk x 2) – 6 x 1

Back Squat- 3×4 Warm-Up + 1 x 20

GH Raise: 3 x 7

Conditioning:

3 Rounds for time-

2 Rope Walk-Ups

20 DB Push Press

10 DB Renegade Rows

Kids @ Core Thursday:

Strength:

Front Squat- 5 x 5

Conditioning:

3 RFT-

20 Ball Slams

30 Single-Unders