CrossFit Tuesday:

Strength:

Power Snatch: 4 x 4

Front Squat- 4 x 4

Mid-line:

GHD Sit Ups- 3 x 10 (Weighted)

Conditioning:

3 Rounds for time-

Row x 18 Calories

12 Box Jump-Overs (Step Down) @ 24/20”

20 Push-ups

Masters Tuesday:

Gymnastics/Strength:

3 x 5: (Ring Swing + Strict Ring Pull Up)

3 x 5 Strict Ring Dips + 3 Kipping

3 x :20 HS Holds (Wall Facing)

3 x 10 HS Shoulder Taps

3 x 10 Weighted Hip Extensions

Conditioning:

3 Rounds for time-

Row x 18 Calories

12 Box Jump-Overs (Step Down) @ 24/20”

20 Push-ups

Kids @ Core Tuesday:

Strength:

Front Squat- 5 x 3

Conditioning:

9 Minute AMRAP-

7 Wall Ball

7 Burpees