* 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

15 Abmat Sit-ups

Extra Work:

4) Face Pulls: 100 not for time

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

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

Post Results/Thoughts To Comments