4-29

4 rounds

4 minutes

15 wallballs

30 medball cleans

Row max calories

Rest 4 minutes between rounds

“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” — Mary Anne Radmacher

4-28

30 Strict pull-upsElite: 30 Strict Chest to bar pull-ups

WOD:

50 deadlifts 165/115

Emom 5 hspu

Elite: 185/125   5 strict hspu

4-27

Take 20 min to find a heavy set ofPower snatch + OHS w/ 3 sec hold in the bottom

WOD:

AMRAP 11

15 OHS 75/55

12 SDHP 75/55

9 box jumps 24/20

If you would like to purchase a shirt, pre-orders need to be done by May 11th! Thanks!

http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07ecl0767d2b99ac2b

4-26

Front squat2x4@65%

2×4@70%

1×4@75%

WOD:
5 rds

7 thrusters 95/65

7 lateral burpees

7 kb swings 53/35

4-25

Power clean + power jerkStarting at 65% of your clean and jerk max build to 90/95% of your clean and jerk max

WOD

CrossFit Disco

10-9-8-7-6-5-4-3-2-1

Power cleans @ 75% of bw

Pull ups

If you would like a new CFO shirt and help support Matt Greene here’s the link to purchase shirts!

http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07ecl0767d2b99ac2b

  

“Happy Birthday Kevin!”

Partner WOD:

Run 1 mile

60 snatches 115/75

Run 1 mile 

  
Happy Birthday Kev!!!

4-22

Take 20 minutes to work on your split jerk technique
WOD

Tabatas

Broad jumps
Sit-ups

Air squats