Tuesday, April 23rd, 2024 wOD

Gymnastics Class Programming

Misc. Day (Rope Climbs, Double Unders/crossovers, Pistols, Paralette work, etc)

This Week of Programming

• Wed: RDLs and Abs

• Thu: Murph Prep

• Fri: Back Squats

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Baican-ator

Strength

Cleans

In 15 minutes:

• 3 sets of 2 starting at 70%

• Then, sets of 1 with time remaining

WOD

“Rack City”

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)

L3: 135/95

L2: 115/85

L1: 105/75