A) Back Squat; 1RM test

B) CF Metcon

C) 4 RNFT; max strict pull ups, max strict HSPU

A) Gymnastics: 10 min EMOM

5 burpees + 5 Pull ups

B) Metcon: 10min AMRAP

10 Russian KB Swings (70/53)

5 push ups

10 box Jumps (24/20)

Target: 5+ rounds

Strength: Push Press EMOM X 10

5 reps @ 70-75% of Strict Press from 5/1 or moderate weight

WOD: 5 rft

10 Wall Balls 20/14

15 MB Sit Ups (sub no wb)

A) CF S-WOD

B) CF Metcon

C) 2 RFT; 400m run, 10 burpees to target.

Skill: Handstand review /practice

Reverse Tabata and a half (12 rounds) 10 sec on/ 20 sec off Handstand Hold

(Scaling: Wall walk up hold, pike off box hold  if athlete is completely uncomfortable holding

A)    Oly: Power Clean and Jerk 1RM.

B)  Metcon: 3 RFT

15 toes to bar

50 double unders

10 clean and jerk (135/95)

Target: 10min, cap 15min

A) CF S-WOD

B) CF Metcon

C) 5 RNFT; 25’ hs walk, 10 hollow rocks

Congratulations to our May Athletes of the Month!

A) Metcon: AMRAP 25min

Teams of 2, 1 work, 1 watches

50 kb hang power snatch (53/35) (dumbbells ok too in a large class)

50 burpees to 45# bumper plate (jump on it ea burpee)

A) CF S-WOD

B) CF Metcon

C) Work on your 2017 goals; destroy weakness!