Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises, other tan the 10 seconds. The total reps from all 32 intervals are totaled for your final score.
STRENGTH – CLEAN – 10 min EMOM
3 Cleans from just below the knee
Work on bringing the bar into the hip before your arms break, light loads early on but get to some heavy loads
50-1-40-2-30-3-20-4-10-5 Double Unders and Push Jerk
choose a load that will challenge you and there are no singles allowed. Scale this by counting attempts, or even cutting the reps in half, but work on your doubles.
CROSSFIT KIDS – FALL 2015! We’re going to run a fall kids program on a monthly basis starting in September. If your kids where in the older group this summer this will just be a continuation of that. Classes will be on Tuesday and Fridays at 3:15 pm and will start at 3:15. If you are interested and need a little more information please talk to Paul or Ryan.