A. In 10 minutes, build up as heavy as possible for the following complex: 2 deadlift to 2 hang clean to 2 jerk
B. “Stout and Sprint DT” by DB
5 rounds total in single sprints sets of:
12 deadlift 165/115 RX+ 205/145 (55 and over 125/80)
9 hang power clean 165/115 RX+ 205/145 (55 and over 125/80)
6 push jerk 165/115 RX+ 205/145 (55 and over 125/80)
Rest exactly 1 minute between rounds.
Score = total time minus 4 minutes of rest
Exactly 2 minutes after completion of WOD:
max reps toes to bar
REMINDER: CrossFit Kids trial classes this Tuesday and Thursday! $5 per child per class. Please fill out this CFK waiver pdf and send with your child if you have not already done so. CFKids Classes will be held at our old location, 3228B Leeman Ferry Road. We ask parents to walk their children in through the lobby and wait with them there until there class begins.
Ages 3-5: 3:45pm-4:10pm
Ages 6-9: 4:15PM-5PM
Ages 10-15: 5PM-6PM
Check out Mason Dixon’s menu for next week. 12-14
To place an order, click here.
YOGA IS CANCELED TONIGHT.