Crossfit Kids: 4:30 p.m.
–
Weightlifting
Every 2 minutes, for 20 Minutes (5 sets of each):
Shoulder Press (3-5 reps @ 20X1)
If you make 5 reps, increase the load until you have a heavy 3 RM
Single Arm Dumbbell Row (6-8 reps @ 20X1)
Metcon
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders