CrossFit Thursday:

Strength:

Clean Complex (Floor + Hang + 3 Push Press) – 4 x 2

Back Squat- 3 x 7

Conditioning:

9 Minute AMRAP-

Shuttle Sprint x 50’

10 KB Swings @ 53/35#

10 DB Push Press (Choose Weight)

Masters Thursday:

Strength:

Clean Complex (Floor + Hang + 3 Push Press) – 4 x 2

Back Squat- 3 x 7

Conditioning:

9 Minute AMRAP-

Shuttle Sprint x 50’

10 KB Swings @ 53/35#

10 DB Push Press (Choose Weight)

Kids @ Core Thursday:

Strength:

Push Press: 4 x 5

Conditioning:

8 Minute AMRAP-

10 Burpees

10 Box Jumps