CROSSFIT

MetCon

5 Rounds For Time of:

500m Row

25 Wall Balls (W: 14/9 M: 20#/10′)

15 SA DB Box Step Ups (35/50#)

Gymnastics

EMOTM 8 Minutes of:

Odd: 3-5 Deficit Strict HSPU

Even: 3-5 Weighted Pullups

CROSSFIT

Lift

TnG Power Clean 3-3-3-3-3 (Ascending)

MetCon

21-15-9 For Time of:

Burpee To Target

DB/KB S2OH (20/35#)

CROSSFIT

Gymnastics

EMOTM 8 Minutes of:

Odd: 2 Strict Ring Muscle Ups OR 4 RMU Transitions

Even: 25′ HSW OR 2 Wall Walks

MetCon

EMOTM 16 Minutes of:

Min 1: 25 Jump & Touch (8/12″)

Min 2: 8 SA KB Clean & Jerk (1/1.5 Pood) – Alternate Each Round

Min 3: 25 Tuck Jumps

Min 4: 15 V-Ups

*Repeat 4 Times*

Friday

Regular Hours

Saturday

CrossFit 10/11am

Sunday

CLOSED

Monday (Holiday)

5pm – May Long WOD – “Murph”

***Family & Friends Day***

Monday evening will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!!

CROSSFIT

Strength

i) Block Bench Press 5-5-3-3-1-1-1-1 (Ascending)

ii) Shrugs 8-8-8-8 (Ascending/Heavy)

MetCon

For Time:

Buy In: 100 Double Unders

30-20-10 of:

Calories Assault Bike

T2B

Cash Out: 100 Double Unders