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For time Use a 135 / 95 barbell Row 700m 15 thruster 12 Power clean Row 500m 12 thruster 9 power clean Row 300m 9 thruster 7 Power clean

A. Back Squat : Use same weight for the 5 and 3s. build for the 1s. 2 x 5 3 x 3 4 x 1 B. Snatch : use same weight for the 5s and 3s , build for the singles. These are not touch n go. 2 x 5 3 x 3 4 x

A. Max distance handstand walk or practice shoulder taps : 3 min. B. The Exterminator 6 sets of 2 min AMRAPs 15 / 12 Cal Bike max reps in time remaining Odd Rounds : pull ups Even Rounds : push jerk 135 / 95 rest 2 minutes , score total reps.

A. Reverse Tabata L Sit 10 seconds L sit and 20 seconds rest B. “21 Fun “ AMRAP 21 400m run 21 air squats 15 box jump over 24 / 20 9 burpees 3 Rope Climbs 15 ft accents 9 burpees 15 box jump over 21 air squats Courtesy of CrossFit Wanderlust , Canggu Bali

May 31st, 2019 3 Rounds for time 25 toes to bar 20 front squats 155 / 105 90 Dubs

May 30th , 2019 For time 3 – 6 – 9 – 12 – 15 – 18 – 21 Burpees Ring Dips Kettle Bell Swings 53 / 35

May 29th, 2019 A. Pre Load your deadlift and box jump height. B. “Shamu ” 21 – 15 – 9 Deadlift 275 / 175 Box Jump 30 / 24

WOD May 27th , 2019 A Very Happy Birthday to two of the most awesome studs at CrossTown. Here is a gem for each of them to do that suits their strengths. See if you can take them at their own game. With a 22 min running clock : From 0:00 to 10:00 Try and

9 am class only , enjoy the day with family and loved ones. Run 1 mile 100 pull ups 200 push ups 300 airsquats Run 1 mile Partition the reps anyway you want. Example 10 rounds 10 pull ups 20 push ups 30 squats If you have a vest wear it.

May 24 , 2019 2 Rounds 100m Run 1 Rope Climb 20 pistol 2 Rope climb 30 DB Snatch 3 Rope Climb 400m Run