CrossFit – Thu, May 7
Member Appreciation Day
Saturday, May 9th
Earn a raffle ticket for each class you take May 2nd through 9th – so many prizes to win!
Multiple vendors and treats!

Warm Up

Reverse tabata Row/bike/ski

Hamstring Sweep

Runners Lunge

Samson

3 Sq 3 step

inch worm

side lunge

death march

3×5

Good Mornings

push press

front squat

deadlift

Deadlift (Weight)

6×3 80-90%

Metcon (AMRAP – Rounds)

3 x 5 min amrap w/2 min break

10 Hang Power Clean 75/55 (rx+ 115/75)

8 Front Squat

6 S2OH

Start each amrap from the beginning

Cooldown

up/down dog

kneeling wrist

pancake