Thursday

Warm-up

"Nasty Girls"

3 Rounds:

50 squats

7 pull-ups or muscle ups

Hang Clean 10 reps 

Cool-down

Wednesday

Warm-up

5 Rounds:
:15 uphill sprint
5 front Squats
5 pull-ups

Core Circuit

Cool-down

Tueseday - Wednesday

Due to Weather issues there will be NO crossfit until Wednesday at noon.  

Monday

Warm-up

3 Rounds:

Box jumps 18 - 12 inch 50 reps

Deadlift 185lbs. - 135lbs.  21 reps

Pull-ups (bw) 30 

Cool-down

Friday

Warm-up

Sprints on treadmill (variety)

Cool-down

Thursday

Warm-up

Core

Deadlift 3-3-3-3-3-3-3-3

"Nancy"

5 Rounds:

400 meter run 

95lb overhead squat

Cool-down

Wednesday

Rest Day