Rima

Part 1. Within 12:00 Minutes complete the following
5 Rounds of: 50 Double Unders + 10 Double KB Front Squats (Light-Moderate Loading)
Part 2. Front Squats: 10 Sets of 2 Reps (approx 75%)
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Over there…. is where you do burpees! 

At a light pace complete the following, not for time:
100/70 Calorie Row
100/70 Calorie Bike
100/70 Calorie SkiERG

OPEN GYM- 9:30am-11:30am
CrossFit Kids- 11:30am- 12:30pm
CrossFit Teens Strength and Conditioning- 12:30pm-1:30pm

Shae and Amanda pumped for a partner WOD! 

In Teams of 2, complete the following for time:
70- GHD Situps/AbMat Situps
50- DB Snatch 85lbs/65lbs
30- Burpee Box Get Overs 
-REST 5:00 Minutes-
30- Burpee Box Get Overs 
50- DB Snatch 85lbs/65lbs
70- GHD Situps/AbMat Situps
Partition reps as needed
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MC Cam on the mic holding it down!!

For Time: 60-50-40 Reps:
Wallballs 20lbs/14lbs
Calorie Row
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Nan, Elly and Ethan

5 Rounds of: 3:00 Minutes on/3:00 Minutes off
15/10 Calorie Bike
15/10 Pushups 
Max Distance Sled Push 
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Christina

In Groups of 3, “Waterfall Style” 5 Rounds each of:
30/20 Calorie SkiErg/Rowing
15 GHD Situps/AbMat Situps/Toes-Bar
10 DB Box Step Overs 50lbs/35lbs
1 Legless Rope Climbs/ Peg Boards
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Brad

In Teams of 2, Complete the following:
AMRAP 8:00 Minutes: Max Reps Squat Clean Thrusters #135/#95
REST 2:00 Minutes
AMRAP 8:00 Minutes: Max Reps Squat Clean Thrusters #155/#105
REST 2:00 Minutes
AMRAP 8:00 Minutes: Max Reps Squat Clean Thrusters #185/#125
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