Kids Fitness Camp begins today at 9:15.  It’s not too late to sign your kids up.

 

Level 1

EMOM for 12 minutes
Odd Minutes:  1 Power Clean + 1 Squat Clean + 1 Front Squat   *AHAP
Even minutes: 12 GHD Sit Ups
+
3 Rounds
10 Body Weight Deadlifts
30 Squats
10 Burpees Over Bar
30 Double Unders
10 Pull Ups
Post load and time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats  *AHAP
Even minutes:  :45 Second Ring Plank Hold
+
21 – 18 – 15 – 9 – 6 – 3
Unbroken Thrusters  75#/55#
X2 Unbroken Double Unders
Unbroken Pull Ups
Post load and time.

 

CrossFit Old School

1000m Row
50 Alternating DB Hang Power Clean and Jerks  35#/25#
800m Run
50 DB Front Rack Lunge Steps  (use 1 DB)
750m Row
50 Alternating DB Snatches
600m Run
Post time.