CrossFit – Wed, May 29 Barbell Complex (Weight) 15 minutes to establish a maximum set forthe day. 1 Clean + 1 Front Sqt + 2 Split Jerks Rest as needed. Metcon (Time) For Time: 10-8-6-4-2 Dumbbell Clean and Jerk 2×50/3550 ft. Front Rack Walking Lunge Steps50 ft. HSW20-16-12-8-4T2B (Kip Swing to L-Sit/Kip Swing to K2Chest/Leg
CrossFit – Tue, May 28 Snatch Complex (Weight) 7×1 of the following complex:1 High-Hang Sn + 1 Hang Sn *Begin at 60-65% of 1 RM Snatch. Rest as needed.Lift as heavy as possible (AHAP). THEN…add 20 lbs. to the bar & complete the following: 5×2 Sn High Pull w/3 second pause at the knee Rest
CrossFit – Mon, May 27 MEMORIAL DAY TRAVEL WOD 8 RFT 30 Second Handstand Hold 10 Air Squats
CrossFit – Sat, May 25 Saturday Community WOD (AMRAP – Rounds and Reps) 18:00 AMRAP w/ a Partner 20 Plate Ground to Overhead 45/25 20 Burpees to Plate 20 Plate Goblet Squats 200m Run
CrossFit – Fri, May 24 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! Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a
