October 7, 2016

The cutest little Crossfit Kids! Don’t forget we offer our CrossFit Kids classes Monday/Wednesday 3:45-4:15pm for 5-9 year olds and Tuesday/Thursday 3:45-4:30pm for 10-13 year olds!

(WOD)
21-15-9
400m Run
Deadlifts (225/155)
Ring Dips

(SUPPLEMENTAL)

A) POWER CLEAN + JERK

3 sets of 1+1 @ 75%

B1) 5 Weighted Pull Ups
…Rest 30 seconds, then:

B2) 5 Weighted Dips
…Rest 2 min. Repeat B1-B2 x 5 sets…

(BURN)
25 cal Assault Bike
25 Double Unders
25 cal Row
25 Double Unders
400m Run
25 Double Unders
25 cal Row
25 Double Unders
25 cal Bike