Saturday, 6-1-18

Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups

“Annie”   10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.

5AM class Today We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement LIVE tonight at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class….

E3MOM for 12 min 8 Back Squats all sets between 50-60% of 1 RM 7 RFT 16 Med Ball Clean 20/14 12 HSPU (16 Scaled) 8 C2B Pull Up (10 Pull Up) *25 min Cap*  

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 WOD In a team of 4 complete the following: 50 sledgehammer swings 40 calorie row (Resistance – 5) 30 box jumps 24/20 20 push press 115/55 100′ OH walking lunge 45/25 Plate 100 m fireman’s carry This WOD will run similiar…

THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT  AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT.   STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5   3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS