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

1. 5 T2B with 14/10 lb. med ball
2. 7 Deadlifts @ 315/205
3. 10 Pistols

*Bonus: 180 Push Ups with Weighted Vest for time

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 moved in remaining time)