WOD

Classes 530 am till 12 pm will be ran as 2 heats in the hour Evening classes will be ran from friday night lights heats beginning at 430 and running till 7 pm Come and hang out !

CrossFit open announcement 12 pm – class at 12 may start a little late to watch motion is lotion amrap 30 500m row 400m run 30 situps 20 push ups 10 pull ups

7 rounds 21 / 18 cals 15 wall balls 9 db bench press 50 / 35

MIKE TYSON 5 rounds x 2 min rest 2 min 3 power clean 6 push jerks 9 front squats in time remaining – max burpees

20 min amrap 10 deadlifts 185 / 125 10 toes to bar 10 box jump over 24 / 20

AMRAP 23 100m suitcase carry 70 / 53 kb or db 10 cal bike 250m medball run 25 wall balls 400m run 40 double unders

EMOM 20 5 bench press – odd 5 pull up , muscle up , kipping , strict , ring row – even

For time – 20 min cap 21 power clean 21 box jump 15 squat clean 15 box jump over 9 cluster 9 bbjo rest 3 min and go backwards the second round. 95 / 65 barbell 24 / 20 box

A. Backsquat 9 x 3 3 sets tempo 3 seconds down and 3 second up 3 sets pause in bottom 3 seconds 3 sets regular tempo no pause

For time 1000m row 10 rounds 3 power snatch 155 / 95 6 deadlifts 9 push ups