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

3 rounds

5 hamstring walk outs

5 supermans

5 cat/cow

30 sec plank

Barbell Prep

Primer

2 rounds

3 deadlifts

5 Ab mat sit ups

Metcon (Time)

For time

2-4-6-8-10-12-10-8-6-4-2

Deadlift (185/125)

*10 Ab mat sit ups after each set

15 min cap
RX+

255/175

Scaled/Masters

2-4-6-8-10-8-6-4-2

Deadlift (155/105)

*10 Ab mat after each set

Finisher

AMRAP 5

10 KB Skull Crusher

10/10 SA KB Bent Over Row