SATURDAY

Great job today on the Open 15.4. If you need to be judged, do it soon!! If you’re taking a rest day, enjoy!!

CrossFit WOD:

amrap 18 min:

50 box jumps 24″/20″ RX+ 30″/24″ L1 14″/11″

40 front squats 95#/65# RX+ 115″/85#

30 burpees

20 K2E

10 kb swings 53#/35# RX+ 70#/44#

If you make it through the chipper in the time allowed, then go back to the top and cut reps in half and see how far you get or what time you finish.

WEIGHTLIFTING/OLY CLASS

EMOTM: 12 min:

clean deadlift + clean pull @100% of clean

Superset x 4: 6 benchpress

Following: 10 pendlay row 135#/95#

Skill: Dips

Mobility: Shoulders