CrossFit Thursday:

Strength:

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

Back Squat- 3 x 4 + 1 Max Reps set at 80% of weight for final ‘4 rep’ set

Conditioning:

4 Rounds for time-

2 Rope Climbs

8 Ring Dips

32 Mountain Climbers

Masters Thursday:

Gymnastics/Strength:

3 Rounds, Alternate-

Seated DB Press x 10

Rest 90 seconds

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

Rest 90 seconds

Conditioning:

10 Rounds for time-

Row x 150m

20 Double-Unders (40 Single-Unders)

Kids @ Core Thursday:

Strength:

Handstands- Technique

Conditioning:

5 RFT-

10 Burpees

5 Ball Slams

1 Wall Walk