Great Job to everyone who completed CHAD yesterday!
We will have Open Gym Saturday and CrossFit Kids on Friday.
WARM UP
5 Shuttle Runs
2 rds
10 SB
10 Push Up
10 KOT Lunges
Dynamic Stretch
STRENGTH
Bench Press
(5)2 tempo 3 sec to lock out
6-4-(2)2
WOD
On 3. 2, 1 GO… Complete 1 KB Swing,
EMOM add 1 KB Swing 45/35 (RX+55/45)
Continue until you can no longer complete the required number of KB Swings in the time allowed.
When you go out, you must complete 4 burpees EMOM until everyone is finished.
Your score is the last minute that you fully completed the required reps.
