Friday, 8-23-19

1 1/4/ Front Squat 5 x 5 – Not working with more than 80% of 1 RM 225 pound Deadlift, 21 reps Handstand walk 21 meters 225 pound Deadlift, 15 reps Handstand walk 15 meters 225 pound Deadlift, 9 reps Handstand walk 9 meters Appropriate scaling will be available Post time to comments.

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 Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate….

Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders

Stan Wong 5K Saturday May 21st…Gym will be closed. Wear appropriate shin protection for rope climbs….no shin protection = no rope climbs. Strength- E2MOM for 10 min 5×5 Strict Press 75% of 1 RM For Time- 5 Rope Climbs then.. 3 RFT 5 Bar Muscle Up 15 KBS 53/35

Partner WOD Saturday. The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM. There will be…

Strength:Back Squat – 3×4 @60% 3×3 @70% 2×3 @75% of 1RM For time: 25-20-15-10-5 C2B Pull Ups Push Press 95/65 Deadlift 95/65