A. 3 RFT 500M Row 400M Run 3 Minutes Rest after each round B. 50-35-20 Thrusters @ 45/35 Sit Ups

  We’ll be completing the Memorial Day “Murph” at Poughkeepsie CrossFit. See you at 9 am! “Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run

We’re closed! See you tomorrow for Murph at Poughkeepsie CrossFit. Today you can go to regionals in Albany or do something active outside of the gym.  

  Today we’re meeting at the Unionvale Middle School track at 10 am for class. We’ll be doing a track workout and working on pacing.

A. 1 RM Sled Pull 1 RM OH Yoke Carry   B. 7 RFT 20 KBS @ 53/35 200M Run 1 Minute Rest

A. 3 Power Snatches EMOM x 10   B. 17 Minute AMRAP 60 Wallball @ 20/14 60 Deadlifts @ 275/185 60 HSPU 60 Burpees

A. Hatch Week 8 Day 2 Back Squat 2×5 @ 65% 3×5 @ 70% Front Squat 4×5 @ 60%   B. 4 Rounds 30 V Ups 400M Run 15 Push Press @ 155/105   *Bonus – 120 Push Ups with a weighted vest  

  A. 5 TnG Clean and Jerk EMOM x 15   B. 10 Minute AMRAP 36 Double Unders 18 Burpees 9 OHS @ 95/65

A. Hatch Squat Week 8 Day 1 Back squat 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% Front squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 65% 1×5 @ 65%   B. 15 Minute EMOM 5 T2B with 14/10 lb. med ball 7 Deadlifts @ 315/205 10 Pistols   *Bonus:…

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0-10 Minutes: 1 Mile Run + Max Clean and Jerk @ 135/95   10-13 Minutes: rest   13-20 Minutes: 1200M Run + Max Snatches @ 115/75   20-23 Minutes: rest   23-28 Minutes: 800 M Run + Max Thrusters @ 95/65   28-31 Minutes: rest   31-35 Minutes: 400M Run + Bear Complex (total weight…

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