May 17, 2019

CROSSFIT
Skill
10min of pull-up focusing on progression.
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Murph is coming! Focus on strict pushups
Finisher
Metcon (Calories)
Max Effort Assault Bike
1 min for total calories
5 min after Cindy
Icing on the cake!

SWEAT
Overhead Squat (5 Sets of 2)
Building weight across the sets. Focus on sitting back in the heels and holding the weight with your core and not your arms.
Nick Papagiorgio, from Yuma (Time)
21-15-9

Dumbbell Clean and Jerk
AbMat Sit-Ups
Rx (40/25)
Rx+ (50/35)

Kettle bells can be subbed if dumbbells are not available (RX 44lb, RX+ 53 lb)

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