16-minute AMRAP:
10 thrusters
8 pull-ups or dumbbell rows
50 plate up-downs

Notes: The dumbbell row is hinged at the hip, back flat, knees soft and chest pointed at the ground. The plate up-downs are small steps with both feet momentarily on top of the plate, followed by both feet momentarily on the ground.

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Zoom Class Reminder: We have three Zoom class offerings during the week, as well as a Kids class on Thursday, April 2. Click the time you’d like to join below for access to the Zoom link. For the Kids class, contact Coach Laurie for the password.
6:30 a.m. class
10 a.m. CrossFit Kids class
12 p.m. class
5 p.m. class