back squat 5x5

shoulder press 5x5

then

400m run

ohs [75/55] / pull ups

21-15-9

400m run

f.t.

deadlift 5x5

hang snatch 5x3

then

5 t2b

20 dubs

x10

We will be closed on Memorial Day Monday May 27th. A group of us will be going down to CrossFit En Fuego that morning to do the Memorial Day Murph Wod. For more info go to http://www.CrossFitEnFuego.com

Starting June 4th we will be offering a 7pm class on Tuesdays and Thursdays.

Clean and jerk 7x3

then

"jack"

10 push press (115/80)

10 kb swings (24/16)

10 box jumps (24/20)

20 min amrap

ohs 7x3

then

"chelsea"

5 pull ups

10 push ups

15 squats

emom for 30min

deadlift 5x5

decline kb push ups 3x failure

then

15 sdhp 75/55

10 hang cleans

5 burpees

10min amrap

shoulder press 5x5

plyo box squat 3x failure

then

3 rope climbs

200m run

10 hspu

15min amrap

bench 5x5

dips 3x failure

then

kb swings 24/16

snatch 115/80

21-15-9

Back squat 5x5

ghd x30

then

5 power cleans (135/95)

10 front squats

5 push jerks

10 pull ups

x5