**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.**

WOD:

20 Minute AMRAP
10-20-30-40 etc…
DB Snatch (50#/35#)
Knees to elbows
Double unders (3x)

Power Hour:

“Bane”

FOR TIME
40 Kipping handstand pushups
20 Ring muscleups
10 Rounds of “Macho Man” (185#/135#)
*1 Round of “Macho Man” equals 3 power cleans, 3 front squats, 3 push jerks*

Post total number of reps completed and time to comments.

 

Lauren M. taking a ride on the echo bike.