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

3/3 lunge w/ twist

5 Turkish Sit Ups w/ Plate

8 floor press w/ plate

Barbell Prep

Metcon (AMRAP – Reps)

AMRAP 12

10 Clean and Jerks (115/75)

Rest 1 min

10 Clean and Jerks (135/95)

Rest 1 min

10 Clean and Jerks (155/105)

Rest 1 min

Max Clean and Jerks (185/125)
RX+

135/95

155/105

185/125

225/155

Scaled/Masters

95/65

115/85

135/95

155/105

Finisher

Tabata Abs

20 sec on/ 10 sec off x 8 rds

Coaches choice