NO BARBELL this SAT MAY 27th.
8am CrossFit as Normal
NO NEED TO SIGN UP FOR A HEAT.
JUST SHOW UP FOR 10AM OR 11AM! KIDS MURPH AT 10:15AM (K-5TH)
We will provide BBQ & BOOZE. PLEASE BRING A SIDE DISH TO SHARE!
20min ALT EMOM (5rds)
- 18/15cal Row
- 12 Strict Press (95/65)
- 20 Alt. Front Rack Lunges (95/65)
- Rest
3rds NFT
:30-40 ES Side Plank
30 Sit Ups
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
