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REMINDER – ONLY 10 AND 11 AM CLASSES MONDAY. BOTH CLASSES PERFORMING “MURPH” OR SOME MODIFIED VERSION OF THE WORKOUT.

CrossFit Class

Part I: Team Relay

With a Partner, Complete 6 Total Rounds
Partner 1 Completes 1 Total Round, Then Partner 2 Completes 1 Total Round

Row 20/15 Cals
15 thrusters 75/45
10 Barf

Part II: KB Core Cash-Out

Exactly 3 Minutes After Finishing WOD, Complete the Following With a Partner

Double Farmer’s Carry
Waiter Carry L
KB Baby Carry
Waiter Carry R
Double Farmer’s Carry

Partner 1 will walk to either #1,#2, or #3 and partner 2 will walk back.
All efforts should be challenging and unbroken.

Oly Class

THE CLEAN

1 High Hang Squat Clean + 2 Strict Press (7 Min)
1 Hang Squat Clean (7 Min)
1 Full Clean Squat Clean (5 Min)

CORRECTING POSTURE IN THE JERK/DIP (AND SOME ABS BY G)

Dip-Pause-Push Press (7 Min)
Dip-Pause-Hold (4 x 5 Reps) (7 Min)
2 Split Jerks (7 Min)