CrossFit Kids
Strength – Back Squat – EMOTM for 16 min. Partner with someone whose 1 rep max is close to yours. Warm-up to 60% of your 1 rep max. Person 1 will do 6 reps on minute 1, Person 2 will do 6 reps on minute 2. Continue for 16 min; each person will complete 8 rounds. **if there is a large disparity between partners you can have weights ready to add/remove during the rest period.
WOD
12 min AMRAP
3 – Bear Complex – 135/95# – Clean/FS/PP(J)/BS/PP(J)
6 – Dead lift – same weight
9 – Box Jumps – 20/24”
***bonus*** 165/115 – We will be adding bonus work to WOD’s for those that want a little extra. The prerequisite for doing the bonus work is that you can perscribe the WOD as it is, maintain good form, and work at a high level of intensity. There will be time caps as well to help individuals decide if the bonus work will prevent them from getting the required work done in a timely fashion. The WOD as written is prescribed, the bonus work is just extra for those that need/want it.
