CrossFit – Wed, May 14
Murph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am  RESERVATIONSMobility Class returns Thursday, JUNE 12th at 6:30pm!

Warm-up

2 Rounds Rowling, inchworm penalty

10 each w/PVC

Pass thru

OHS

GM

Split Jerk

w/Bar 5 each:

BS

GM

Push Jerk

Split Jerk

Split Jerk (6×2 – each gets heavier record 1z2)
Happy 48th Coach Lori (Time)

“4×8”

4 Rounds

8 OHS 115/75

8 C2B

8 HSPU

8 Burpee to 6″ target

8 Box Jumps

Buy Out – 14 Ring Dips

Beginners Class 6:30pm (Time)

same warm up

Skill work – Split Jerk

Split Jerk – same

Metcon:

4 rounds

8 OHS

8 ring rows or assisted Pull Ups

8 Seated DB shoulder Press

8 Burpees – stand tall at top

8 box step ups – or jump to a short box

20 min Cap

Bonus Abs

Tabata Candlesticks

Cooldown

Calf Stretch

Doorway

Lacrosse Ball