CrossFit Thursday:

Strength:

Rack Jerk- 3 x 3, 2 x 2

Clean Complex (High Hang-Hang-Floor)- 4 x 2

Back Squat- 2 x 4, 2 x 3

Conditioning:

“Annie”

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

Masters Thursday:

Gymnastics/Strength:

3 x 10- L-Sit Leg Extensions

3 x 10- Box Shoulder Taps

3 x 50’- Single Arm KB OH Walking Lunge

3 x 10- Muscle-Up Ring Row

Conditioning:

10-1 for time-

Deadlift @ 155/105#

Wall Ball @ 20/14#

Knee-to-Elbow

Kids @ Core Thursday:

Strength:

Back Squats- 5 x 5

Conditioning:

3 Rounds for time-

200m Run

10 Russian KB Swings

10 Push-Ups