Sunday 050618

CrossFit Brunswick – CrossFit

Box News:

-New Sweatangels Charity this month! Check-in with #guidingeyes to donate food for guide dogs in training!

-Free Friday & Social will be Friday May 18th!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!

-Our next 6-Week Nutrition Challenge will be starting soon as well! This time around you are going to need some teammates to join in on the fun!


James coaching Lauren through her 100 double unders in the Open. He told her not to go unbroken… She went unbroken. Maybe a little regret tear was shed. #listentoJames #100UBDUs #doubleunders #pacingpaysoff

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

0:00-3:00

Partner A will do a 5RM Shoulder Press

3:00-5:00

Partner B will do AMREP Shoulder-to-OH at Partner A’s Shoulder Press Weight

5:00-10:00 REST

10:00-13:00

Partner B will do 6RM Alternating Front Rack Lunges

13:00-15:00

Partner A will do AMREP Front Squats at Partner B’s Lunge Weight

15:00-20:00 REST

20:00-30:00

Relay for Weight

5 HSPU

4 Toes-to-Bar

3 Bar-Facing Burpees

2 Thrusters

Metcon (Weight)

0:00-3:00

Partner A will do a 5RM Shoulder Press

3:00-5:00

Partner B will do AMREP Shoulder-to-OH at Partner A’s Shoulder Press Weight
Score is weight lifted times reps completed by Partner B.

Metcon (Weight)

10:00-13:00

Partner B will do 6RM Alternating Front Rack Lunges

13:00-15:00

Partner A will do AMREP Front Squats at Partner B’s Lunge Weight
Score is weight lifted times reps completed by Partner A.

Metcon (Weight)

20:00-30:00

5 HSPU

4 Toes-to-Bar

3 Bar-Facing Burpees

2 Thrusters

-athletes will choose own weight on thrusters
-Partner 1 will do entire relay. Once thrusters are completed, partner 2 may start. NO TAG REQUIRED!

-Score is weight lifted times reps completed by both partners.

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