WARM-UP: PVC Warm Up Burgner warm up SKILL: Snatch: (12min) Build to a heavy set: 3 x Hip Snatch WOD: Kettlebell WOD: (15min cut) 40 KBS (24/16kg) 30 Goblet Squats 20 DB Russ SU (40/25)

WARM-UP: PVC Warm Up Quick Plyos SKILL: 3 Rds: 400 M Run 25 Sit Ups WOD: 10 Min AMRAP: 10 OHSQ (115/75) 10 Power Clean 200 M Run Immediately into 10min Find 1 rep max

We are closed to spend the Easter holiday with family and friends. Enjoy your day off and get ready to hit the ground running tomorrow!!

We will run a big 16.5 session after classes today. From 10 am till the last heat, we will be cheering those participating in the open! Hope to see you supporting your community! #teamwork #dreamwork

WARM-UP: 200m Run Plyos 2 x 15 Banded Monster walks (left and Right) 2 x 5 Banded Squat (:02 down, :02 hold, :02 up) WOD: CrossFit Open WOD 16.5 (The finale!!) 21-18-15-12-9-6-3: Thrusters Burpees

WARM-UP: 2x’s: 250m Row Bear crawl 10 Drop squats 10 Push ups 10 SL sit ups SKILL: 3 sets of: 15 Ring Rows 30 Shoulder Taps 30 Banded Pull Aparts (1:00 rest) WOD: For Time: