Oliva 

OPEN GYM 9:30am- 11:30am
11:45am- 12:45pm CrossFit Kids
12:45pm- 1:45pm CrossFit Teens

30:00 Minute for Quality 
15 Calorie Bike
10 Single arm dumbbell bench press
20 Pistol to a box (controlled tempo down and up)
10 Suitcase Deadlift (R/L)
15 Calorie Row
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Crystal

In Teams of 2 complete the following for time:
750m SkiERG
200ft DB Walking Lunges (switching every 50ft)
40- Strict Pullups
200ft DB Walking Lunges (switching every 50ft)
80- Kipping Pullups
200ft DB Walking Lunges (switching every 50ft)
40- Strict Pullups
200ft DB Walking Lunges (switching every 50ft)
750m SkiERG
*Partition meteres and reps as needed
*One Athlete working at a time
*DB Loading 50lbs/35lbs
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Dave

In Teams of 2 complete the following for time
1000m Row
16 Squat Cleans #225/#155
800m Row
14 Squat Cleans #225/#155
600m Row
12 Squat Cleans #225/#155
400m Row
10 Squat Cleans #225/#155
200m Row
8 Squat Cleans #225/#155
Partition meters and reps as needed with your partner
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Synchronized Toes-Bar with Morgan and Bev

Part 1. Strength Work: 12:00 Minutes to build up to a heavy 1 Rep Max Bench Press

Part 2. In Teams of 2 complete:
100/80 Calorie Bike
100 Toes-Bar
100/80 Calorie Bike
100 Toes-Bar
100/80 Calorie Bike
*25:00 Minute Time Cap*
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John

Every 2:00 Minutes for 20:00 Minutes (10 Rounds)
35 Double Unders
9 Thrusters #95/#65
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James “JIMBO” Maxwell

Part 1. Every 2:00 Minutes for 10:00 Minutes- 10 Back Rack Lunge (Moderate Load)

Part 2. 6 Rounds for time
25/18 Calorie Bike
150 Ft Sandbag Carry #150/#100
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Lest We Forget

Part 1. Strength Work: 12:00 Minutes to build up to a heavy 1 Rep Squat Clean and Jerk

Part 2. In Groups of 3-4 ‘Waterfall” 5 Rounds each of the following:
15/12 Calorie SkiERG
15 Goblet Squats 32kg/24kg
15 Handstand Pushups/Hand Release Pushups/DB Push Press
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