Basics Skillwork: Front Squat, Back Squat, OHS
Strength: Back Squat 1×15 @45%, 1×8 @ 60%, 5-3-1+
Endurance: 30-20-10 of Sit-ups & Double-Unders

WOD
All Levels
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
If you’ve been doing CrossFit for less than 2 weeks or 8 sessions do only 12-15 minutes.

Specialty WOD classes at 5:30pm & 6:30pm
Olympic Lifting – Emphasis on working on ability to dive under the weight with either the C&J or Snatch.