Thursday 051718

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order!

-Free Friday & Social will be TOMORROW! Bring a friend to any class on TOMORROW for a FREE PartnerWOD! CFB Social to follow the 6:15pm class!

-We will be closed for this Saturday’s HeroWOD. Instead we will be meeting at the Coast Guard Station at East Beach at 9AM for a BeachWOD!

-Our next 6-Week Nutrition Challenge will be starting on Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

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


Who’s ready for some partnering up tomorrow for Free Friday!? Grab a friend and come to any class for F R E E! Social to follow the 6:15 class. #Fridayeve #bringafriend #sufferingismorefunwithcompany

Warm-up

10min for Warm-up, Mobility, & Instruction

With an Empty Barbell, for quality movement

30 Deadlifts

20 Hang Power Cleans

10 Push Press

Then, Mobility

PVC Shoulders, ~3min

Then, Review Rope Climb & Muscle-up Progressions

Skill Work

Today we will spend ~20 minutes working on:

Rope Climbs & Progressions

Warm-up Barbell Complex during skill session.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

4 Deadlifts

3 Hang Power Cleans

2 Shoulder-to-OH

1 Rope Climb (+Legless)

Rx: 115/80 Rx+: 155/105
-Partners will TAG & SWAP after every full round.

Extra Credit

Strength/Accessory: 5 x ME Parallette L-Sit Hold

Skill/Conditioning: 10 x 50m Sprint (Run)

Mobility: Foam Roll/Bar Smash Lats

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