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Announcements •May fees are due NO LATER than Friday 5/5! •Sign up for the Meat and Greet (5/6) by Friday! •May is Test Month…8 Tests…1 every M and Th for 4 weeks. Plan rest days to be present for these!!! CrossFit Crash – CrossFit The CrossFit Total...

Bad News Bears

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 250m Row 200m Run + 10:00 of body work *use this time to stretch, foam roll, mobilize any sore areas. Back Squat 8 x 3 @ 75% Metcon (Time) For Time: 50/40 Cal Row 40 BF Burpees 30 DB Front Rack WL (50/35) 20...

Coconuts

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 Rounds: 200′ side shuffle 10 PVC pass throughs 200′ karaoke 10 KB Swings (American) Power Snatch Every 2:00 for 12:00 (6 sets): 6 Power Snatch @ 70% *perform as singles Metcon (AMRAP –...

WoW

CrossFit Crash – CrossFit Warm-up (No Measure) 3 Rounds in 10:00 10/8 Cal Row 3 inch worms 10 plank to press 3 V stretches Bench Press 6 x 3 @ 75% *partner up! Metcon (AMRAP – Reps) Teams of 2 AMRAP in 20:00 50 Thrusters (95/65) 50 Toes To Bar 40 Thrusters...

Danger

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up EMOM x 8:00 100m Run 10 PVC pass through + 10 OHS 8 Sampson Stretch 8 KB Goblet squats Squat Clean 20:00 to establish a new 1RM. Metcon (Time) 3 Rounds 300m Run 21 BF Burpees 7 Hang Power Cleans...