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Training for Tuesday, May 15th

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Group Circle
Warm Up #1
3 Rounds
4 Scorpions
4 Hang Power Cleans
4 Front Squats
4 Shoulder to Overhead

Workout #1
7:00 AMRAP
4 Hang Power Cleans
4 Front Squats
4 Shoulder to Overheads
Rx 115/80, Rx+ 135/95, Comp 155/105
*4 V-Up Penalty Any time you break up a round before finishing the Shoulder to Overheads

Warm Up #2
2 Rounds
4 Bar Kips
4 Ring Rows
4 Pistol Squats to Bench
4 Up Downs
-then-
4:00 Pistol Squat Practice
4:00 Pull Up Practice

Workout #2
7:00 AMRAP
4 Pull Ups (Comp C2B)
4 Pistol Squats
4 Burpees (Comp 6” Target)

Cardio CrossFit (7:00 am)
Workout #1
For Time
80 Hang Power Cleans
60 Shoulder to Overhead
40 Front Squats
*Partition Reps any way
*New members sub Russian Swings for the Hang Cleans
*Level 1 45/35, Rx 75/55, Rx+ 115/75

-3:00 Rest then-

Workout #2
For Time
80 Air Squats
60 Pull Ups
40 Burpees
*Partition Reps any way

Cool Down
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each side
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg