CrossFit WOD, May 31, 2023

CrossFit – Wed, May 31

Metcon (Time)
<p>12 HSPU</p><p>12 DB Box Step Ups+ Renegade Row Right+ Renegade Row Left (55/35)</p><p>9 HSPU</p><p>9 DB Box Step Ups+ Renegade Row Right+ Renegade Row Left</p><p>6 HSPU</p><p>6 DB Box Step Ups+ Renegade Row Right+ Renegade Row Left</p><p>3 HSPU</p><p>3 DB Box Step Ups+ Renegade Row Right+ Renegade Row Left</p>

<p>Athletes will have a DB in each hand. Step up onto the box. Step down off the box. Then perform a renegade row on the right followed by the left side.</p>
Metcon (Time)
<p>100 Weighted sit ups for time (15/10)</p>

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CrossFit WOD, May 30, 2023

CrossFit – Tue, May 30

Metcon (Time)
<p>5 snatch complex (95/65)</p><p>30 burpees</p><p>rest 1 min</p><p>4 snatch complex</p><p>24 burpees</p><p>rest 1 min</p><p>3 snatch complex</p><p>18 burpees</p><p>rest 1 min</p><p>2 snatch complex</p><p>12 burpees</p><p>rest 1 min</p><p>1 snatch complex</p><p>6 burpees</p>

<p>Snatch Complex = 5 snatch deadlifts+ 3 hang snatch+ 1 oh lunge right leg+ 1 oh lunge left leg (95/65)</p>

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CrossFit WOD, May 29, 2023

CrossFit – Mon, May 29

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

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