Skill: Split jerkWOD: 3 rounds 800m run 21 Wallballs 12 Push press 115/75

Skill: Kipping pull ups Varsity: max UB setWOD: 21-15-9-6-3 Deadlift *sled drag between each round

Happy birthdays, Erika and Jill!!Strength: EMOM (6) 3 Back squatsWOD: 9min AMRAP 17 hang power cleans 75/55 17 push ups 35 DUsRest 4min9min AMRAP 18cal row 17 NPUB (no push up Burpees) 37 DUs

200m OH lunge *starting at 0:00, every 2min run 200m Rest 4min2 rope climbs 2 TGUs (each side) 20 t2b 20 push press 20 renegade rows 20 Push press 20 t2b 2 TGUs (each side) 2 Rope climbs

Flush: 25min AMRAP 50m bear crawl 400m run 30cal row 20 medball cleans 100m farmer's walkBarbell Club: A) work up to a heavy power snatch B) work up to a heavy OHS C) 4x3 snatch balance D1) 4x15 ghd sit ups D2) 4x12 banded face pulls

Skill: split jerk (the dip phase)Wod: "The quick and the dead" 3-9-15-21-15-9-3 Deadlift Box jumps

Happy birthday, Geoff! Skill: snatch DLWOD: 3 rounds of: 33cal Row 33 Burpees 33 pull ups

The Bootcamp starts tomorrow. 9:30AM. All Crossfit members have full access to any Bootcamp classes.Skill: 5x3 back squatsWOD: 5 rounds 21 DUs 14 KBs 7 HSPUs

3 rounds of: 25 Wallball 200m farmer's walk 15 Burpee box jumps Rest 4min21-15-9 1-arm push press (L) T2B 1-arm push press (R) Row (calories) Rest 4min600m Sandbag 50m lunge 40 kbs 30 Push ups 20 pull ups 10 hspu

Here's the link to sign up for our In-The-House Comp. get signed up. It will be all funded games! httpss://cfdetermination.pushpress.com/open/event/d475f0de72f96b5ab54f60b9d733897cFlush: 25min EMOM Slamballs Row Plank Box jump (step downs) Bottom up squatsBarbell Club: A) 5 sets of power clean+hang squat+front squat B) 30 power cleans for time 135/95 C1) 3x15 GHD