09.09.18

Warmup

EMOM X 6
3 Squat Thrusts
6 Air Squats
9 Jumping Jacks

Mobility

Instructor’s Choice X 6 min

Skill

Review of the movements in the metcon and allow for 5-8 min of warming up for weights to be used

Metcon

“Saved by the Barbell” – CrossFit for kids benchmark WOD
3 rounds for max reps in 17 min
1 min Burpees
1 min of Wall Ball Shots
1 min of Deadlifts
1 min of Ab Mat Sit-ups
1 min of Hang Power Cleans
1 min of rest
P – 20/14, 115/75 (for Deadlift and Hang Power Clean), ab mat sit up holding ball used during Wall Ball Shots
L – 20/14, 95/65 (for Deadlift and Hang Power Clean)
F – 14/10, 75/55 (for Deadlift and Hang Power Clean)
Score is total number of reps completed