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

Muscle-ups

Progressions:
-Transition skill work from the floor with rings.
-Banded assistance from high rings
-Banded assistance Bar M/U
-Jumping Bar M/U
-Practice Strict, Rx or from a box or with a band

WOD

“Chip and Row” WOD from Fire Team Challenge
Teams of 4 complete the chipper for time (18:00 Time Cap):

• 45 Russian KBS
• 35 Slam Ball Burpees
• 25 Cleans
• 15 HSPU

Competitor – KB 70/55#, Slam Ball 30/20# (Burpee w/ both hands on ball and chest touches ball), Squat Cleans 135/95#
Athlete – KB 55#/35#, Slam Ball 20/15# (Burpee w/ hands on floor and chest touches ball), Power Cleans 95/65#, HR Push-ups
Health – KB 35#/20#, Slam Ball 15/10# Hurpees (1/2 Burpees), Hang Cleans 65/35#, HR Knee-push-ups.

Rules:
Each team 2 people going through the chipper at the same time. Once the pair both complete the chipper, the other pair may begin.
While one pair is doing the chipper, the other pair will be sharing a rower and row for calories. The pair not doing the chipper may alternate rowing as desired. The total # of calories rowed by the Team will be converted to seconds (1:1 ratio) and deducted from the total time.
Time will stop when all team members have completed the chipper and the person on the rower has returned the handle to the cradle and released it.