CrossFit Thursday:

Strength:

Rack Jerk- 3 x 3, 2 x 2

Power Clean – 3 x 3, 2 x 2

Back Squat- 3 x 4, 2 x 3

Conditioning:

For time-

30 Calories on Airdyne

30 Pull-ups (RX+= C2B)

30 Weighted Ab Mat Sit Ups

Masters Thursday:

Strength:

Rack Jerk- 3 x 3, 2 x 2

Power Clean – 3 x 3, 2 x 2

Back Squat- 3 x 4, 2 x 3

Conditioning:

For time-

30 Calories on Airdyne

30 Pull-ups (RX+= C2B)

30 Weighted Ab Mat Sit Ups

Kids @ Core Thursday:

Strength:

Front Squat- 5 x 5

Conditioning:

21-15-9

Thrusters

Burpees