Thurs, 11 May WOD

Announcements

Coach Nick is moving the end of the month and we are throwing him a “Nick Bro Tank” WOD Weds, 24th 6pm and Taco Bar after wod. Come throw down with him to send him off in style.

CrossFit Low Oxygen – Group WOD

Last day to Register for Lurong Living Summertime Challenge is MONDAY. New Macro Plan Focus. ARE YOU JOINING THE TEAM? PRIZES TO WIN!!

Warm-up

Warm-up (No Measure)

100 Single Jumprope

10 Burpee Broad Jumps

20 Plank Hold Shoulder Taps

20 PVC Pass throughs

5 Min Burgner WU

Gymnastics

15 MIN ROPE SKILL WORK

Metcon

Metcon (No Measure)

24 MIN EMOM:

Min 1: 5 Power Snatch 95/65

Min 2: 12 GHD sit ups

Min 3: 40 Double Unders

or 45 sec of attempts

Min 4: 8 Burpees

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