Announcements

May Events:

• HERO WEEK May 20-24.
• Closed Sat, May 25th & Monday May 27th in observance of Memorial Day.

June Events:

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

CrossFit VU – CrossFit

Warm up

10/8 cal row or 8/6 cal bike

5 Hang Muscle Snatch + 5 OHS

3 inch worms + 10 shoulder taps

10/8 cal row or 8/6 cal bike

5 Hang Power Snatch + 5 OHS

3 inch worms + 10 shoulder taps

Metcon (3 Rounds for time)

Every 5:00 x 3 sets

9 Wall Walks

12 Hang Power Snatch (95/65)[75/55]

250/200m row

*wall walks should be under 2 min

*goal is to have atleast 1 min of rest
RX+

115/85

Scaled/Masters

5 push ups + 5/5 Shoulder Taps x 2

16 Alt Hang DB Snatch (35/20)

200/150m row

Strength

Squat Snatch (EMOM x 3
3 reps
rest 1 min
EMOM x 3
2 reps
Rest 1 min
EMOM x 3
1 rep)

Drop and reset b/t reps, no TNG