Happy Monday LCF Ohana!  We are back to normal schedule!  We have a full class schedule to choose from today.  6am, 7am, 8am and 9am CrossFit Classes.  Open gym from 10-11am as well as during class times.

4pm, 5pm, and 6pm Evening Classes! Time to get after it!! 

STRENGTH:

#stamina squats

Alternating On the Minute x 12 (6 Rounds): 

2 Front Squat
4 Back Squats

Barbell: 72% of Rep Max Back Squat

BeachFit will do:

Min 1: 6 DB Squats with 2 DBs or 2 KBs in Front Rack

Min 2: 6 DB Alternating Lunges

WOD:

#rocket power (15 min Cap)

For Time:

21 Bar-Facing Burpees
21 Power Snatches 95/65lbs (Rx+115/85)  *Scale to Power Clean

15 Bar-Facing Burpees
15 Overhead Squat 95/65lbs  (Rx+115/85)  *Scale to Front Squat

9 Bar-Facing Burpees
9 Squat Snatches 95/65lbs (Rx+115/85) *Scale to Squat Clean

**BeachFit will do DB’s (DB Power Clean, DB Front Squat, DB Squat Clean (35/20lbs)

CASHOUT:

2-3 Giant Sets:

7 Pausing Waiter Squats (Left) *Waiter Squats Demo: Video
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm) *Single Arm Overhead Carry Demo: Video

Rest 2 Minute Between Sets