CrossFit – Tue, Apr 30
Cinco de Mayo Throwdown
Sunday 5/5 – No CF Classes
Come and watch! If you plan to enjoy food from the taco truck and drinks, please let us know by 4/29 as we need a final headcount. $15 for anyone that's not competing in the throwdown – Cash or venmo only, please



10 Leg Swings

10 PVC Pass Thru

PVC front rack stretch

kneeling wrist stretch

10 Cuban Press


6 Min EMOM

start with empty bar and add weight

3 Clean Deadlift

3 Front Squat

3 Power Clean

Power Clean (5×5 increase weight each time
record heaviest 1×5)
Metcon (AMRAP – Rounds and Reps)

7 min Amrap

3 Power Clean 115/75 (rx+ 135/95)

3 Hang Squat Clean

6 Burpees over the Bar

  1. Kneeling Lat stretch
  2. Kneeling Wrist Stretch
  3. Kneeling Hamstring Stretch
  4. Pigeon Stretch