5K Run

CrossFit Total 1 Rep Max Squat 1 Rep Max Press 1 Rep Max Deadlift Score is total of all 3 lifts

Cindy 20 Min AMRAP 5 Pull ups 10 Push Ups 15 Squats

Guerrillas! Since the gym has opened I have had countless conversations about strength training and it’s implementation into our programming. I wanted to shoot a quick video to hopefully help explain a little more about what we do and why we do it. Also, to get you all familiar

Baseline 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups then, Power Clean 2-2-2-2-2

“Mary” 20 Min AMRAP 5 Handstand Push Ups 10 Pistols 15 Pull Ups

20 Min AMRAP 1 Deadlift 1 Clean 1 Front Squat 1 Jerk (225/155)

3 Rounds 7 Min AMRAP 25 Wall balls (20/14) 15 Push Ups 3 Min Rest

400m Run then, 5 Rounds 25 Double Unders 7 Thrusters (115/75)

5 Rounds 7 Front Squat (225/155) 5 Muscle Ups * Front Squats from ground