Announcements

Please remember that on Saturday, this weekend, we will be doing Murph at Northside Park. We will not have regular classes at FTX on Saturday. And on Monday we will be closed.

Meet on the North side of Northside Park. P = Park here. X = Monkey Bars. This is where we will start and finish Murph.

Watch Jessica compete at the CrossFit Central Regional in Nashville via YouTube on the CrossFit channel or via the Games FB Live feeds. We’ll also try to have our very own feed via our FB page.

Strength / Skillwork

Speed & Agility Work
Max Ht. Box Jump

WOD

“Hug your KB” 20-16-12 of:

• KB Squat
• KB Walking Lunge (1-ct)
• KB Step-ups* (1-ct)

*Run 400m after each round.

How it looks: Do 20 reps of each exercise then run a 400m, do 16 reps of each exercise then run another 400m and finally do 12 reps of each exercise and then run 1 last 400m.
– Hold 1 Kettlebell however you want. Perform 2 Burpees every time you set your KB down except when you run. NO Kettlebell during your run!
Rx+: 55/35#
Rx: 35/25#

Elements

18:00 AMRAP

• 20 Air Squats
• 20 Leg Lifts
• 20 Lunges
• 20 Scissors