Strength: Back Squat 5-3-3-2-1-1 WOD: 4 Rounds For Time 6 HSPU 15 Front Squats 65/45# 21 OH Snatch Grip Lunges

Skill: Ring Holds, Skin The Cat, Levers WOD: “Elizabeth” 21-15-9 Cleans 135/95# Ring Dips

CrossFit Kids Cert Strength: OH Squat 3-3-3 WOD: 3 Rounds For Time 20 Pull Ups 20 Med Ball Cleans 20/15# 20 Push Ups 20 KB Swings 55/35# 20 Box Jumps 24/20″

Skill: Push Press WOD: 12 Min AMRAP 10 Push Press @ 60% 1RM 10 Floor Swipers (Using the same weight)

WOD: No Coach 50-40-30-20-10 Grasshoppers 10-20-30-40-50 Air Squats

Saturday’s WOD: CrossFit Open WOD 12.4 12 Min AMRAP 150 Wall Balls 20/14# 90 Double Unders 30 Muscle Ups

Strength Deadlift 8×3 WOD: Hero WOD: JT 21-15-9 HSPU Ring Dips Push Ups

Strength: Clean and Jerk 3-2-2-1-1 WOD: 5 Rounds For Time 50 Lunge Steps 25 Double Unders 10 Burpee Pull Ups

Skill:Ring Dips/Ring Push Ups WOD:Deck Of CardsHearts = Goblet Squats 55/35#Diamonds = KB Swings 55/35#Clubs = BurpeesSpades = Sit UpsAces = 400m Run

Skill: Clean Variations WOD: 21 Min AMRAP 15 Wall Ball 20/15# 9 Pull Ups 3 Power Snatches 135/95#