Happy Birthday Coach Samantha!
KanJam Tournament Saturday, October 26th! Bring a partner and wear a costume!
CrossFit Kids starts November 7th! Email email@example.com for more info!
A) Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps
Perform a 15-20 second starfish hold each side immediately after each set.
After a thorough warm up, work up to a heavy set of 10 touch-and-go reps.
B) 7 Rounds for Time:
7 Hang Power Cleans 115/80
7 Box Jumps 24/20
The Hang Power Clean should be light-medium heavy for you and unbroken throughout on the fast end, and the box should be a height you can move through comfortably.