CrossFit Thursday:

Strength:

Clean & Jerk Complex (1 Power Clean + 2 Front Squats + 1 Split Jerk)- 3 x 2

Back Squat- 3 x 5

Conditioning:

For time-

Run x 800m

30 Push Ups

30 Sit Ups

30 Ball Slams

Run x 400m

30 Push Ups

30 Sit Ups

30 Ball Slams

Run x 800m

Masters Thursday:

Gymnastics/Strength:

3 x 5- Ring Swings + Ring Pull Up

3 x 5 Strict Ring Dips (Advanced: Weighted)

3 x :20 HS Holds (Wall Facing)

3 x 10 Bent Over Barbell Row

Conditioning:

3 Rounds, Max Reps:

1 Minute- Push Press @ 95/65#

1 Minute- Double Unders

1 Minute- SDHP @ 96/65#

1 Minute- Row for Calories

1 Minute- REST

Kids @ Core Thursday:

Skill:

Handstands

Conditioning:

TABATA-

KB Swings & Jumping Jacks

TABATA-

Air Squats & Push Ups