05-16-2017 "Isabel"

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD

High Kick down and back
Butt kickers down and back
Single leg leg swings laying down x15 each leg
15 Goblet Squats
15 KB Swings
Warm-up Back Squats

20 Rep Back Squat series
Add 5lbs to your last successful 20 rep or redo your last failed.
If you are on track you will minus 45lbs from your 5 rep max total

For Time:
30 Snatches, 135/95lbs

Use 95lbs, 65lbs or a broomstick if needed

Cash Out:
6 minute Amrap
10 weighted step ups
10 Opposite hand opposite foot V-ups
5 HandStand Push-ups (or accumulate :45sec Handstand hold)

CrossFit Yelm