Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Clea ns

10 Behind the Neck Elbow Punch Throu gh

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

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5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

B: Weightlifitng complex (Weight)

Clean and Jerk Complex

Every 2:00 minutes, 6 Sets

Power Clean + Thruster + Front Squat + Split Jerk

Rest 10 seconds

2 Pause Clean High Pulls or Segmented Clean Deadlift

*Pause is above the knee

60-75% of Limiter

C: Metcon (Time)

"What’s Normal Anyways?"

7 Rounds for Time

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: (Rx 95/65, S 75/55)

Time Domain: 7:00-11:00

Time Cap: 15:00

Primary Objective: Stay unbroken on each set

Secondary Objective: Fastest overall time achieved

RPE: 8/10