CrossFit Thursday:

Strength:

Rack Jerk- 5 x 2

Power Clean – 5 x 3

Back Squat- 4 x 4

Conditioning:

For time-

800m Run

50 Push Ups

50 Ab Mat Sit Ups

50 Russian KB Swings @ 53/35#

40 Calorie Row

Masters Thursday:

Strength:

Rack Jerk- 5 x 2

Power Clean – 5 x 3

Back Squat- 4 x 4

Conditioning:

For time-

400m Run

50 Push Ups

50 Ab Mat Sit Ups

50 Russian KB Swings @ 44/26#

40 Calorie Row

Kids @ Core Thursday:

Skill:

Handstand Work

Conditioning:

3 Rounds for time-

200m Run

15 Air Squats

10 Push Ups

5 Pull Ups