Announcements

April Events:

• Paintball April 13, 930-1130. RSVP FB event asap. Do waiver ahead of time.
• Bring a friend week #BAF Apr 15-20
• April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give aways for sessions and open to everyone. Def recommend for those who have a hard time activating your core.

May Events:

• Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today.
• HERO WEEK May 20-24.
• Closed Sat, May 25th & Monday May 27th in observance of Memorial Day.

June Events:

• Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today.

CrossFit VU – CrossFit

Warm up

AMRAP 6

5/5 banded external rotation

5/5 tricep extension

5 superman

5 seated pike leg raises

3/3 box step ups

Review bench press

Strength

Bench Press (5-5-5-5-5)

Build to a heavy 5

15 min

Metcon (No Measure)

EMOM x 15

Min 1- 3/3 SA DB Devils Press (35/20)

Min 2- 10 S DB Box Step Over (24/20)

Min 3- 12 V Ups
RX+

4/4 SA Devils Press (50/35)

12 S DB Box Step Over

15 V Ups