Memorial Day "Murph" is this coming Monday, May 29th! The 9.30 and 10.00 a.m. heats are full!

Email: liz@pioneervalleycrossfit.com with questions!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 10 Even minutes: 1 Wall Walk + 10 Goblet squats Odd minutes: 10 L-sit knee extensions

2. Thruster

3-2-2-2-1-1-1-1-1.

Eight sets to work up to your heaviest effort of the day. (20 min)

 

3. “Jackie” For time:

Row 1000m 50 Thrusters (45/33lbs) 30 Pull-ups

*staggered starts if needed

LIII: as rx’d LII: DB or BB thrusters as appropriate, time delimited as follows: AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done! LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups

4. Cash-out:

3x 6/side Weighted box step up 3x6-8/side Bent over DB Row Have fun!

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