A big B Day shout out to Natalia K!  Natalia came to us this year with a solid background in CrossFit.  This young lady can move.  Natalia’s technique on lifts and gymnastic movements are on point.  Natalia never loses her cool in a WOD, this girl is a silent assassin.  Controlled, strong, and technical is the perfect storm for a CrossFit athlete.  It has been fun to watch Natalia continue to get stronger with several strength Pr’s in the last 3 months.  I am excited to see this young lady progress throughout this upcoming year.  Happy B Day Natalia!  See you guys tomorrow!

A) 3 min Row/Assault

2 Rounds

30 Sec Air Squat

30 Sec Inch Worms

30 Sec Walking Lunges

then 1 min Jog

B) Every 1:30 x 10 sets

Halt Clean Deadlift(pause 2 sec)+Clean Pull(drop)+Power Clean(drop)+Power Clean

C) “Helter Skelter”

12 Min AMRAP
5 Burpee Box Jump over 24/20

10 Dumbell Lunges 45/30

15 Dumbell Power Snatch 45/30

****At 0:00, 4:00, 8:00 Complete 18/13 Assault Cal’s

If class is bigger then 9 stagger assault for extra athletes to 2:00, 6:00, 10:00