Thursday – 160811

160811Kellie

Announcements

  • CrossFit Kids is back!
    • Pre-K: M/W @ 3:30pm
    • Kids: M/W @ 4:00pm
    • Teens: Tu/Th @ 3:30pm
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

5 sets of:
Push Press x 3 Reps @ 11X1
rest 2-3 minutes between sets

WOD

In teams of 2, complete as many reps as possible in 15 minutes of:
3 Bar Muscle Ups
Hang Squat Snatch (135/95)*
*Rotate every 3 Bar Muscle Ups. Score is total Hang Squat Snatches completed by both teammates in the 15 minutes.

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