All regular class times today.
The weightlifting portion of the workout for the 4,5,6pm classes will be done in the weightlifting area as Train Harder Barbell is hosting their own family friendly version of Friday Night Lights. Do the wod, do your lift then hang around for food and movie. Movie starts at 7pm

Warm up.
4 rounds
5 pull ups
10 push ups
15 squats
(you’ll be seeing this a lot, Murph Prep and Midnight Murph Prep)

Wod First today!
Grab your equipment and warm up to your work out weight
Bar comes off the ground today for this one

12 Min Amrap
5 Front squats 135/95
10 Burpees over your bar
30 Doubles
200 M run

Take roughly 5 minutes to recover, doesnt have to be exact as long as you finish your lift by the end of class then go into your strength for the day
Morning classes will do this on the CrossFit floor, night classes back in the weight lifting area.
**If you have a team for wod wars, work as a team. Team workouts listed below

If you do not have team just do the second complex which is
5 minutes to establish a 1rm of
1 Clean + 1 Hang Clean + 1 Front Squat

If you have a team do you part of the complex
Teams of 3
7 Minute Team Total Max Complex
Athlete 1: 1 Clean + 2 Hang Cleans + 1 Front SquatAthlete
2: 1 Clean + 1 Hang Clean + 1 Front SquatAthlete
3: 1 Clean + 1 Hang Clean

Coed Duos:
5 Minute Team Total Max Complex
Athlete 1: 1 Clean + 2 Hang Cleans + 1 Front Squat
Athlete 2: 1 Clean + 1 Hang Clean + 1 Front Squat