Sunday, July 1st 2012

CrossFit Kids

CrossFit Kids action

Varsity, Junior Varsity and Novice:
3 x or 5:00
2 Forward rolls => Alligator crawl 25 M => Sprint 100 M => 10 Side-to-side hops each leg

Pack and Puppies
3 x or 5:00
1 Forward roll => Alligator crawl 15 M => Sprint 50 M => 5 Side-to-side hops each leg

Varsity:
AMRAP in 15 Minutes:
7 power cleans, 95#/65#
7 pull-ups
7 burpees

Junior Varsity:
AMRAP in 15 Minutes:
7 power cleans, 55#-65#
7 pull-ups
7 burpees

Novice:
AMRAP in 12 Minutes:
7 power cleans, 25#-35#
7 pull-ups
7 burpees

Pack:
AMRAP in 12 Minutes:
5 power cleans, 10#-15#
5 pull-ups (beginner or assisted OK)
5 burpees

Puppies:
AMRAP in 10 Minutes:
5 power cleans, pvc-10#
5 beginner or assisted pull-ups
5 burpees

Cash out
Varsity, Junior Varsity and Novice:
3 x
Max strict pull ups
25 sit ups

Pack and Puppies:
3 x
Max strict pull ups or monkey hang
15 sit ups

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