Wednesday
/Don’t forget this week we begin the 30 day Paleo Challenge on the 15th of May.
On May 23rd CrossFit Tri-Cities is hosting the 7th annual Murph For Miller in Saint Charles. We will also be doing “Murph” on the Friday before and open Saturday morning to do it as well. Donations will be accepted and sent to Homeless Veterans of Wheaton. There will be more details about this as well.
ACTIVE WARM UP:
2 rounds of:
10 Walking lunges with twist
10 GHD sit ups
10 Hip and back extensions
10 push ups
10 kettlebell swings and snatches….
MAX EFFORT
Deadlift 5,5,5 (40,50,60%)
WOD
3 rounds of:
21 Hang Power Clean 115/80lb
21 Barbell facing Burpees
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