CrossFit Thursday:

Strength:

C&J Complex (Hang-Floor-2 Split Jerks): 6 x 1

Back Squat- 3 x 5 + 1 Max Reps set at 80% of weight for final ‘5 rep’ set

Conditioning:

3 Rounds for time-

10 OHS at 95/65#

50’ Double DB Walking Lunge (DBs at sides)

10 Ring Dips

50’ Bear Crawl

Masters Thursday:

Gymnastics/Strength:

3 Rounds, Alternate-

Max Strict HSPU + Kipping HSPU

Rest 90 seconds

12 Box Step Ups w/DBs in Front Rack @ 24/20”

Rest 90 seconds

Conditioning:

3 Rounds, 60 seconds per station, max reps-

Row for Calories

Shuttle Run x 25’

Pull Ups

Rest

Kids @ Core Thursday:

Strength:

Front Squat- 4 x 6

Conditioning:

For time-

20 Wall Ball Squats

20 Dips on Boxes

10 Wall Ball Thrusters

10 Dips on Boxes