For time in teams of 2. . .

800 M Tethered run with band or jump rope (each partner holds to stay together)

3 rounds of:

50 Thrusters 65/45 (hand off bar to partner, don’t put down until reps are complete)

A) CF Metcon

B) Swim 75m x 4

Skill: Back Squat 12 min E2MOM - 3 reps at 75 - 82.5%

WOD: 21-15-9 Games Complex for time 18 min time cap

8 DL (155/115)

7 Cleans (power ok)

6 Snatches (power ok)

8 Pullups

7 C2B

A) Front Squat; 5 x 3 @ 75%

B) CF Metcon

C) 3rds, 10 weighted ghd back ext, 20 ghd sit ups

Skill: Take 15 minutes to find a Turkish Get Up 1 rep max

WOD: HSPU EMOM – increase one rep every minute until the last person is out (1, 2, 3, etc...) Everyone who can’t continue must do the equivalent of burpees until the last person finishes.

Skill: Snatch 1 rep max (your choice, but work on the weaker lift)

Take 15-20 minutes to find a one rep max

WOD: 5 rounds for time

10 ALT KB snatch 53/35

20 American swings 53/35

30 Double Unders

CrossFit Kids are multi-talented! A big congratulations to Athan Bonavita, who performed as the King in the play Cinderella. He rocked this role yesterday at his school, Corbett Preparatory School of IDS.

Warm up: 400m class run then 3 rounds of: 5 jumping squats, 5 jumping split lunges, 5 Spider-Man lunges

Skill: 5 rounds of:  3 Front squats + 3 push press

WOD:

A) Choice; Crossfit S-WOD, or 12min E2MOM Snatch 80% w/ 3 sec pause at knee. (if snatch isn’t feeling too smooth recommend the latter over going heavy.

B) CF Metcon

C) Back Squat, 3 x 5 @ 82.5%