Reminder: there will be no CrossFit Kids Thursday July 5th. Thank you for your support! Warm-up: 400m Run 3 Rounds: 20 Pushups 20 Squats 5 Burpees 20 PVC Pass Throughs Endurance WOD: Partner Run/Row With a partner: 12 Minute As Far As Possible *while one partner rows the other must run. Partners can switch off

***No CrossFit Kids Classes this week, but we will be back next week! Warm-up: Ladder Drills Skill: Kettle-bell KB clean and 1 Arm swing WOD: Complete For Time: 40 Kettle Bell Clean & Press (24/16) 20 Hollow Rocks 40 Kettle Bell Swings 20 Hollow Rocks 40 Kettle Bell Clean & Press 20 Hollow Rocks

BUY-IN: 400m Run :30 Drills (x 2) – Jumping Jacks – Squats – Seal Jumps – Good Morning – 1:00 Stretch 200m Run Strength WOD: 2 x 5min Back Squat (2:00 rest between) ***In teams of 3, two partners hold the bar up like a rack, the third is squatting.  When the squatter gets tired,