1864 Saturday 9/23/2017

The next session of CF Kids starts Monday! Get your kiddos signed up at crossfit307.com/cfkids

Warmup
Sled Push 5 Lengths
*Work up to a moderate but not heavy load.

Strength
Barbell Overhead Hold
Accumulate 2 min without coming down at 90% of 1RM Strict Press
*Use strict press grip

WOD
40 Rounds alternating with a partner
1 Squat Clean (225/155)
2 DBall Throws (150/100)
3 Strict HSPU
4 Burpee Box Jump Overs (30/24)
*You may touch the box with your hands

1863 Friday 9/22/2017

Warmup
75 Double Unders
8ea Single Leg DB RDL
8ea Single arm DB Thrusters
*For the RDL, while holding a DB, reach one leg straight back while keeping your grounded leg straight with a soft knee reach the DB down towards the ground then back up. You're only going as far as your mobility will allow.

Strength
Thruster
5x1 85-95%
2x3 75%
2x5 70%
2x7 60%

WOD - Pick your Poison Day Revisited
Choose the 2 you didn't do Monday:
Run 1 mile
Row 1600m
Ski 1200m
Ride 3 miles
*Do them back to back

REC
4 min Tabata
Boat Crunches