CROSSFIT

Strength

Back Squat 8×1 @ 90%

MetCon

15 Minute AMRAP of:

12 Cal Row

9 Hang Power Cleans (105/155#)

6 Ring MUs

Accessory

P90X – “Ab Ripper X”

CROSSFIT

Strength

i) Back Squat 5×3 @ 80%

ii) Push Press 8×2 @ 75%

iii) Deadlift 8×2 @ 75%

MetCon

For Time:

50 Burpee To Target (6″)

CROSSFIT

MetCon

“Murph”

For Time

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

*Partion As Needed*

Accessory (Optional)

To be performed after EVERY session this week…

For Time:

20 Strict HSPU

80 Double Unders

Saturday

10am – Plyometrics

11am – Technique/Movement

Sunday

CLOSED

Monday (Holiday)

1030am – May Long WOD – “Murph”

***Family & Friends Day***

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

10am-12pm – Open Gym

10am – Plyometrics – Jumps– Coach Clare

11am – Technique & Movement – Pushups/Ring Rows/Pullups – Coach Clare