12 MAY 2021

WEDNESDAY 210512

Evolution A:
Run 400 meters
Shoulder to Overhead, 9 repetitions (95lb. / 65lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Rest as needed then,

Evolution B:
Run 400 meters
Shoulder to Overhead, 9 repetitions (115b. / 75lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Rest as needed then,

Evolution C:
Run 400 meters
Shoulder to Overhead, 9 repetitions (135lb. / 85lb.)
Hang Power Clean, 15 repetitions
Deadlift, 21 repetitions

Note: Today is an “Old School” original CrossFit HQ workout circa 2004 and it’s a good one! The same barbell load is used for all 3 lifts. Compare today’s score to April 12, 2021, and try to set a new record.

IMG 3411 e1638051142931

Hanging around on the Grinder!

______________

Memorial Day Murph!

This year we are going to celebrate Memorial Day Murph on Saturday, May 29. There will be two heats. The first heat will begin at 10AM and will be our scaled or modified heat. The Rx’d heat will begin at 11AM and may have a 10:00 staggered start depending on attendance. Please sign up by Saturday, May 15, to reserve your spot in a heat.

______________

This website or its third-party tools process personal data.
You may opt out by using the link Opt Out