CrossFit Tuesday:

Strength:

Snatch Complex (Floor + Hang + 3 OHS) – 4 x 2

Front Squat- 3 x 7

Mid-line:

GHD Sit-Ups- 3 x10

Conditioning:

‘Helen’

3 Rounds for time-

Run x 400m

21 KB Swings @ 53/35# (American)

12 Pull-Ups

Masters Tuesday:

Strength:

Snatch Complex (Floor + Hang + 3 OHS) – 4 x 2

Front Squat- 3 x 7

Mid-line:

GHD Sit-Ups- 3 x10

Conditioning:

3 Rounds for time-

Run x 200m

21 KB Swings @ 53/35# (Russian)

12 Pull-Ups

Kids @ Core Tuesday:

Strength:

Power Cleans- 5 x 3

Conditioning:

6 Minute AMRAP-

5 Push Press

5 Front Squat

5 Deadlifts