Most chick singers say “if you hurt me I will die…”  I say, “if you hurt me I’ll kick your ass.” – Pat Benetar

CrossFit, Kids@Core & Masters

All Levels Class

Strength: Deadlift 4 x 5 @ 70 – 80%

“Air Force”

20 x Thruster @ 95/65

20 x Power Cleans

20 x STO

20 x OHS

20 x FS

(w/ 4x Burpees EMOTM)

Kids@Core

Power Clean 5 x 4

Burpees 21-15-9

Masters

Strength: Rack Jerk 3 x 5 (medium); 2 x 3 (heavy)

Skill: Coaches Choice

Conditioning:

EMOM 12 minutes

1st minute: 5 STO touch & go tempo

2nd minute 30 seconds wall balls