Announcements

Regional Send Off Social – This Saturday, May 21. 6:30 pm – 9:00 pm. Location is at FTX. Potluck appetizer and dessert social. Come celebrate with Jessica as she heads off to the Central Regional for the Memorial Day weekend. A-L bring a Dessert / M-Z Bring an Appetizer. BYOB.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Clean Pull 5 – 5 – 3 – 3 – 1 – 1

Start at about 50-60% of your Clean 1RM and increase to between 115-125% of your Clean 1RM. Watch your form! On the single reps, guide wt. back down, but drop. If you are newer to this movement go lighter and just do 4 sets of 5 reps. Focus on technique.

WOD

KB Dual AMRAP
6:00 of:

• 20 KB Cleans
• 20 KB S2O

(Alternate sides every 5 reps)

3:00 REST

6:00 of:

• 10 KB Russian Twists
• 10 KB Figure 8 w/ uppercut

Athlete: 1st: 55/35# KB, 2nd: 35/20#
Health: 1st: 30/20# KB, 2nd: 20/10#