Saturday 5.15.21

14
May

Saturday 5.15.21

Lawrence

Endurance:
5 Stations x 6min EMOMs:
Station 1: 
Min 1: MAX Cal Row
Min 2: :30s Plank

Station 2: 
Min 1: MAX Cal Bike
Min 2: :30s Hollow Hold or Rocks

Station 3: 
Min 1: MAX KBS
Min 2: :30secs Sit-Ups

Station 4: 
Min 1: MAX Med Ball Cleans
Min 2: :MAX Burpees

Station 5:
Up to 800m Run

CrossFit:
“The Big Hurt”


22min Partner AMRAP:
100 Alt Hang DB Snatches (1 DB)(50/35)
*10 Synchro Burpees

100 S/A OH Lunges (1 DB) (50/35)
*10 Synchro Burpees

100 Box Jumps (24/20)
*10 Synchro Burpees

50 Alt Hang DB Snatches (1 DB)(50/35)
*10 Synchro Burpees

50 S/A OH Lunges (1 DB) (50/35)
*10 Synchro Burpees

50 Box Jumps (24/20)
*10 Synchro Burpees

(Score- Total Reps not including synchro )
*Synchro burpees after completing full Reps

Thrive
25min AMRAP:

Station 1: 
10-20-30:
Z-Presses
Star Crunches
Burpees

Station 2: 
10-20-30:
Bent Over Row
S/L RDLs
Curtsy Lunges

Station 3:
10-20-30:
Boat Punches
# S/L V-Ups
Skull Crushers

Station 4:
10-20-30:
Lunge Hold Curl + Press
Halo’s
Mtn Crosses

Station 5:
600m Run

News
Murph will be on 5/31/2021 from 9am- 1pm!
Sign up sheet at the front desk!!

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