16
May
17MAY19
Announcements
MEMORIAL DAY MURPH!
5/27/2019 10AM
T-Shirt Pre-Order us up UNDER Strength Program White Board
Plan on 1-2hrs for the workout. Bring a vest if you got it!
CrossFit Reality – CrossFit
Warm-up
Front Squat Warm Up (No Measure)
2 Rounds:
200m Run or Row or Ski
50′ Burpee Broad Jumps
15 Air Squats
30 Sec Banded Tricep Stretch (Lean into)
Weightlifting
Front Squat (WK7: 5×3 @ 80% + 40LBs)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Ring Rows
8 Hang PWR Cleans (95/65)
12 ABMAT Sit-Ups