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Announcements

SATURDAY MAY 19 – EMMA’s Last NJ WOD 10 am Farewell

SUNDAY MAY 27TH ANNUAL MURPH WOD

MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL DAY )

June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Long Jump (4 x 4 )

Weightlifting

Overhead Squat (12-65%,10-70%,8-75%,6-80%)

Ring Archer Push-ups (12,10,8,6)

super with OHS

upscale w/vest

KB Z-Press (12,10,8,6 alternating reps ascending)

super with DB 1/2 kneeling wood choppers 4 x 8

then 4 x :30 on/off side planks

Metcon

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

B-Fit

1) Z-press

2) 3 Rounds:

40 lateral stone hops

5 Stone 2 Shoulder Heavy AF