Announcements

April Events:

• April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give-away’s for sessions and open to everyone. Register on the event via FB.

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

100m run

15 banded pull apart

15 banded Y press

3/3 Cossack squats

3/3 90/90 hip rotation

5 close stance squats

Barbell Prep

Strength

Overhead Squat (Build to a heavy 3
Then
Max reps @ 90% of the heavy 3 )

15 min

Metcon (Time)

For time

400m run

40 Alt DB Hang Snatch (50/35)

400m run

40 SA DB OH Lunge Steps* 20 each arm

400m run

40 Alt DB Hang Snatch

17 min cap
RX+

70/50

Scaled/Masters

300m run

25/20