CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at Track)
Nice work on your KB Swings, Kat!
Strength
Back Squat (Track heavy set of 10 reps)
Conditioning
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
Aim to pick a weight where athlete can complete thrusters unbroken every time.
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.