CrossFit – Sun, May 18
Murph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am  RESERVATIONS

Warm-up

2 min cardio – row preferred

XO Sym Activation

10 alt scorpion

10 Alt runners lunge

10 cossack squat

2x mini Jackie:

200 m row

10 thrusters 45/35

5 pull ups

Bench Press (4×4 80%)
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Cooldown

kneeling lat

kneeling wrist

3 pos scorpion