* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts.

** There will be no CrossFit Kids classes this week. All other classes are on as scheduled.

*** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th

**** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

WOD:

1) Front Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit.

2) Back Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Start your first rep at your last Front Squat weight.

3) 5 rounds AQAP:

100m Sled Plate Push 45/25

10 Burpee-to-target

10 Toes-to-bar

Extra Work:

4) Face Pulls: 100 not for time

Break up into as many sets as needed. Focus on activation and positioning.

5) Weighted Pistol Squat: 10 minutes Practice

Work on any style of a Weighted Pistol Squat. If you have them perform an EMOTM.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments