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CrossFit – Fri, May 17 Hero/Bring a Friend Week May 20 – May 24. No drop in fees. Referral offer will be in full effect! Murph on Friday and the grill will get cranked up around 9! Metcon (Time) “Farewell Coach Chanelle” 5 RFT:400m Run12 Hang Cleans 135/9524 Db Snatches 50/3590 Double Unders 1 Rope Climb,

CrossFit – Thu, May 16 Hero/Bring a Friend Week May 20 – May 24. No drop in fees. Referral offer will be in full effect! Murph on Friday and the grill will get cranked up around 9! Metcon Backsquat:2×5@65%3×5@70% Frontsquat:4×5@60% Metcon (Time) For Time: 21-15-9Thrusters 95/65Box Jumps 30/24″ Scale the barbell as necessary & the height

CrossFit – Wed, May 15 Metcon (Weight) 15:00 to establish a 1 RM Clean & Jerk Metcon (Time) 5 RFT:500m Row50 ft. HSW5 OHS 135/95 Timecap: 30 minutes. Scale the weight of the barbell as necessary. L1: Back-facing Wall Alt. Shoulder Taps, x50L2: Forward-facing Wall Alt. Shoulder Taps, x50L3: Renegade Rows 2×35/20, x50

CrossFit – Tue, May 14 Metcon (Weight) 15:00 to establish a 1RM Snatch. Metcon (Time) For Time: 800m Run30 Burpee Bar Muscle-ups800m Run Timecap: 20 minutes. L1: Burpee C2BL2: Burpee Pull-upL3: Burpee Ring Row

CrossFit – Mon, May 13 Metcon ***DELOAD WEEK*** Backsquat:1×5@65%1×5@70%1×5@75%1×5@80% Frontsquat:1×5@60%3×5@65% Metcon (AMRAP – Reps) 12:00 to complete the following:3 Rounds:400m Run20 T2B (Kip swing to L-Sit/Kip swing to K2C/Hang Knee Raises) 6:00 to complete the following:2 Rounds:250m Row10 GHD Sit-ups (GHD to Parallel/PVC Sit-Up/Abmat Sit-up) 3:00 to complete the following:10 Echo Bike Cals10 V-Ups (Alt.