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CrossFit – Thu, May 30 Back Squat (10×2 across 65-70%) EMOM x 10 (2 back squats) same weight for all sets 65-70% Metcon (Time) 5 Rounds For Time: 12 Push Press 115/75 20 Box Jumps

CrossFit – Wed, May 29 Metcon (Time) For Time: 1,000/900m Row 4 Rounds 20 Abmat situps 10 DB Front Rack Reverse Lunges 750/675m Row 3 Rounds 20 Abmat situps 10 DB Front Rack Reverse Lunges 500/450m Row 2 Rounds 20 Abmat situps 10 DB Front Rack Reverse Lunges 250/225m Row 1 Round 20 Abmat situps

CrossFit – Tue, May 28 Power Clean (6×3 75-80% across) Metcon (Time) Cash In 100/80 Cal Bike 3 Rounds of 15 Power Cleans 115/85 25 DU

CrossFit – Mon, May 27 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. https://www.crossfit.com/workout/2005/08/18#/comments

CrossFit – Sat, May 25 Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP X 30 40/30 Calorie Row 12 Deadlifts 10 Hang Cleans 8 Push Jerks 135/95

CrossFit – Fri, May 24 Metcon (Time) 50 DU – 50 Abmat sit-ups – 50 Cal Row 10 DB Front Squats 40 DU – 40 Abmat sit-ups – 40 Cal Row 10 DB Front Squats 30 DU – 30 Abmat sit-ups – 30 Cal Row 10 DB Front Squats 20 DU – 20 Abmat sit-ups

CrossFit – Thu, May 23 Floor Press (15-12-9-6-3) Rest 2 minutes btw sets Metcon (Time) 5 Rounds For Time: 400m Run 6 Strict Pull-ups 400m Run 15 Push-ups Time Cap 30 minutes RX kipping pull-ups

CrossFit – Wed, May 22 Deadlift (Build to heavy Single) 10 minutes to build to heavy single Hang Power Clean (Build to a heavy set of 5) 10 minutes build to heavy set of 5 Metcon (Time) 5 Rounds 5 Power Cleans 12/9 Calorie Bike Directly into….. 5 Rounds 5 Thrusters 200m Run Barbell 115/85

CrossFit – Tue, May 21 Metcon Strict Pull-ups 5-5-5-5-5 ADV RX weighted Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to

CrossFit – Mon, May 20 Shoulder Press (Build to a heavy single) 10 minutes to Build to a heavy single Metcon (Weight) Front Squat + Back Squat On the minute x 12 (6 Rounds): Minute 1: 3 Front Squat Minute 2: 6 Back Squat Perform at 65% of Front Squat Use same weight for front