Kettlebells

EMOTM 10 – 1 SN (by feel) Then, Team WOD (3ppl) Max Calorie Row – 15m *No more than 15 Calories at a time. “Work

FSQ 3×3 (5sec lower, 2sec pause – heavy by feel) Then, Every 2m – 8rds: Sprint 200m “When you reach the end of your rope,

Every 5min – 5rds  12 PSN (135/95) 12 B.O.B. 12 Wall Ball (20/16) 12 Box Jump (24/20) “The harder I work, the luckier I get.”

SJ Technique, then 5×2 by feel (2sec pause in catch) Then, For time: 100 Double Unders 50 Ball Slams 40 RKB Swings (70/53) 30 T2B

AMRAP 12 10 Front Rack Lunge Steps  10 S2O 10 BSQ (95/65) Then, 100 Barbell Wipers (R/L=2) “Experience is not what happens to you; it’s

Every 90sec – 10rds: 3 HPSN (3sec in catch – by feel) Then, For time: 21, 15, 9 Burpee Pull-ups Calorie Row “Think twice before

FSQ 5×5 (2sec lower/3sec pause just out of bottom – moderate/heavy by feel) Then, “Death by 10m”  *When you finish, 100 Rollouts NFT “Nothing will

*Don’t forget to submit your 18.5 scores before 8pm on Monday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQ

Friday!!! Regular morning and noon classes… HOWEVER, we could always give coach Jason the morning off and have ALL OF YOU come in for Friday

The CrossFit Open 18.5 WOD will be released Thursday at 8pm…We’ll post details for the AM classes, but if you can make it in at