CrossFit Thursday:

Strength:

Rack Jerk: 4 x 2

Cleans: 4 x 3

Back Squat- 3 x 3 Tempo: 33X1

Conditioning:

7 Minute AMRAP-

25 Double-Unders

12 Alternating DB Power Snatch

1 Rope Climb

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:

10-1 for time-

Pull-Ups

American KB Swings

Shuttle Runs x 50’

Kids @ Core Thursday:

Strength:

Back Squat- 5 x 5

Conditioning:

3 RFT-

10 Russian KB Swings

10 Ball Slams