WARM-UP
AMRAP x 5 MINUTES
40 MOUNTAIN CLIMBERS
30 BICYCLE CRUNCHES
20 LATERAL JUMPS OVER DB
10 UP-DOWNS
STRENGTH - PUSH/PULL
6 SETS ON A 15:00 CLOCK
5 DB STRICT PRESS
10 DB PUSH PRESS
15 ROMAINIAN DEADLIFTS
CONDITIONING PUSH/PULL
4 SETS
AMRAP x 4 MINUTES
8-10 BURPEES
25 DB DEADLIFTS
8-10 BURPEES
25 DB PUSH PRESS
-:30 REST BETWEEN SETS
* PICK UP WHERE YOU LEFT OFF IN EACH AMRAP
CROSSFIT KIDS
Warm Up – 3 rounds:
15 jumping jacks
5 burpees
WOD – 3 rounds for Time
Kids: 25 push ups
25 sit ups
25 air squats
Teens: 50 push ups
50 sit ups
50 air squats