CrossFit Winston Salem – - -CFWS

200m EMOM for 8 mins
(Cut the run to 100m if cant get back in min)

20min AMRAP
100m
20 wallballs 20,16
10 burpees
5 wall walks (chest touch wall Rx)

7 pull-ups ( strict weighted) EMOM for 7 mins

21-15-19 For Time:
T2B
Box Jumps
Hang Power Snatch comp 115,85
Rx 95,65
Scale 75,45
15 min cap

OHS
15,15,15 (no racks)

3 Rounds For Time:(15min cap)
50 Air Squats
5 HSPU
10 Hang Power Cleans (comp 165,115)
(RX 135,95)
(Scaled 95,65)
Pick lbs that you can rep all ten at least the first two rounds

Post time to comments an weight used

Reminder – Kids’ Class Changes to 9:15am Monday! $65/month! Monday, Tuesday, Thursday at 9:15am!

Back Squat
5,5,4,4,3
Shoulder press
5,5,4,4,3
Deadlift
5,5,4,4,3

Be smart don’t get hurt on Friday

3RFT
800m
400m med ball run (20,16)

Mobility coaches choices

1 Squat Clean OTM For 10mins ( add weight if you can each round)

3RFT
15 WallBall 20,16
12 Power Cleans 155,105
6 burpee pullups

15 min cap

2 Squat Snatch EMOM for 10 mins (touch an go try to add weight each round)

For Time
12-9-6-3 Thrusters 155,105
100m between each set

10min cap so get it

Front Squats
5,5,4,4,3

3rft
5 FS 185,135
15 TTB

Stretching quads a lot

For the summer months, we’re going to change CrossFit Kids to 9:15am starting on June 17th. It will still be Monday, Tuesday, Thursday, but at 9:15am only!

The cost of the program is $65/month and is a great way to keep your kids active in the summer! Ages 5-12!