CrossFit – Mon, May 19
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

Whiteboard

Warm-up

running lunge

samson

3 squat 3 step

side lunge

inch worm

5-10 dips, wrist & front rack prep

EMOM

4 min emom

2 clean pulls

2 power cleans

2 front squat

2 squat cleans

add weight eaach minute

Squat Clean (3×8 60-65%)
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

12 min cap

Beginners Class (Time)

Same Warm Up, White Board – EMOM No weight, focus on technique

Squat Clean – if you do not have stats, establish a 3 rep max and record.

Metcon – Scaled Elizabeth

21-15-9

Power cleans or cleans – use a weight that you can maintain form for all the reps.

Box Dips

12 Min Cap

Cooldown

pigeon

tricep stretch

couch