CrossFit Thursday:

Strength:

Rack Jerk- 5 x 2

Clean Complex (Hang-Floor)- 4 x 2

Back Squat- 2 x 4, 3 x 3

Conditioning:

8 Minute AMRAP-

“Coach/Member’s Choice”

Masters Thursday:

Gymnastics/Strength:

3 x 10- Strict K2E

3 x 10- Box or Wall Shoulder Taps

3 x 50’- Single Arm KB OH Walking Lunge

3 x 10- Muscle-Up Ring Row

Conditioning:

For time-

1000m Row

30 Hang Power Cleans @ 105/75#

50 Push-Ups

Kids @ Core Thursday:

Strength:

BTN Strict Press- 5 x 5

Conditioning:

7 Minute AMRAP-

5 Burpees

5 Thrusters