CrossFit Thursday:

Strength:

Rack Jerk- 4 x 2

Clean Complex (1 Floor + 1 Hang + 1 Hi-Hang) – 4 x 2

Back Squat- 3 x 5

Conditioning:

3 Rounds for time-

21 G2OH w/DBs

15 Weighted Ab Mat Sit Ups

9 Step Ups w/DBs @ 24/20”

Masters Thursday:

Strength:

Rack Jerk- 4 x 2

Clean Complex (1 Floor + 1 Hang + 1 Hi-Hang) – 4 x 2

Back Squat- 3 x 5

Conditioning:

3 Rounds for time-

21 G2OH w/DBs

15 Weighted Ab Mat Sit Ups

9 Step Ups w/DBs @ 24/20”

Kids @ Core Thursday:

Strength:

Back Squat- 4 x 5

Conditioning:

4 Rounds, 30 seconds on/30 seconds off

Russian KB Swings

Sit Ups

DB Push Press