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