Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups

2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.

3. "Kelso"


100 Thrusters for time. Every time you put down the bar, do 10 sit-ups.

Teams of two. One athlete on the barbell at a time.

Competitors: 155/108lbs thrusters, GHD sit-ups

CrossFitters: 115/83lbs thrusters, GHD sit-ups or tuck crunches

Novices: three rounds not for time of 10 thrusters, 10 butterfly sit-ups, row 250m

With time remaining, foam roll party. Have fun!