5.25.21 Workout of the Day

May 24

May 24 5.25.21 Workout of the Day

Happy Birthday Maddy

Upcoming Events
-Beaufort Water Festival 5K & 10K this Saturday.
-Kids CrossFit starts next week. Ages 5-12, M-W-F for the month of June. See Amber for all details.

May Challenge #MileADayMay
Every day in May, run a least a mile. Before or after class, get with a fellow member & get in some miles. Machines subs: 2K row or 3 mile bike.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Clean Pulls , 5 sets in the every 2:00
1 clean deadlift
2 hang clean pulls
:5s paise at hang (knee level)
1 hang clean pull

-All percentages listed on whiteboard.-

Conditioning, “#DEAD” partner leapfrog 15 AMRAP
10 Deadlift (225/155)
10 Double DB push press (50/35’s)
10/7 calorie bike or ski / 200 m sprint

Interval
Conditioning, 5 rounds for max reps
ODD rounds
AMRAP 3
400 m run or 500/400 m row INTO
Max burpee box jumps (24/20)
Rest 1 minute
EVEN rounds
AMRAP 3
400 m run or 500/400 m row INTO
Max reps of KB Complex (70/53)
Rest 1 minute