Monday. June 16th 2014

Below: our "NG" class ..some of our amazing young atheletes enjoying the rings & "skinning-the-cat"!  :)

MAINSTREAM
Warm-up: 1min 15mtr Jogs +1 Burpee > 1min 15mtr Run +1 Burpee > 1min 15mtr Sprint +1 Burpee (record sprint rnd reps)
12 Ring-row > 3x6 BB Shrug > 9 slo Pushups > 3x10 foot/hip ext drills > 6 HSPU > 3x6 hang-Power Snatch (bar only)
then: Build weight for Power-Snatch & set box height
WOD: "RxIt -winter wow2" ..10min AMRAP of:
30 KBS > 30 Box Jumps > 15 Power Snatch > 30 BF Burpees > 15 Power Snatch > 30 Box Jumps > 30 KBS
RX: KBS:32/24k, Box:75/60cm, Snatch:60/40k
L1: KBS:24/16k, Box:60/50cm, Snatch:50/30k
L2: KBS:16/12k, Box:60/50cm, Snatch:40/20k

NG: teens CrossFit
WOD: 3 rounds for time:
3 "Skin-the-Cat" > 1 Tag-height Burpees (25cm above reach) > 400mtr Run
Tech: BB Clean

I so love coaching our "New-Generation" CrossFitters! 
(CF teens class)
< that's Murphy; huge determination! ..when asked yesterday 'why are you doing so many TTR Murphy? ..you only have to do three!''
...he answered "well I can't do "skin-the-cats yet so I'm doing 15 toes-thru-rings instead" Awesome!!! :)

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