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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute AMRAP, For Quality:

Max Distance Row, Bike, Ski (Choice)

Every Minute, complete:

5 Russian Kettlebell Swings

5 Goblet Squats, Light Load

5 Burpees

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Clean High Pull

3 High Hang Muscle Clean

3 Front Squat

3 Tall Clean

into

Part B)

2 Sets

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

2 Front Squat

into

Part C)

2 Sets

Power Clean

Front Squat

Squat Clean

Front Squat

B: Front Squat (Every 3:00 minutes, 5 Sets
4 Rep Front Squat
*From the Floor

Start @ 80% of 1RM Clean and Increase Loads )

C: Metcon (Time)

"Thriller"

4 Rounds for Time

100 Double Unders (200 Single Unders)

15 Burpee Box Jumps, (Rx24/20, S 20/16″)

5 Front Squat (Rx 225/155, S 165/125)

Time Domain: 15:00-20:00

Time Cap: 20:00

Primary Objective: Complete each round in 4:15 minutes or less

Secondary Objective: Complete the Burpee Box Jumps in 1:30 or less