Saturday (May 1st) – Please come join us in serving dear friends of ours, Warren and Courtenay Budd. Their property sustained a lot of damage from the tornado. As a group, we will meet at 10:30am (after workout) to help clean up the limbs. We will plan on working 10:30am – 1/1:30pm-ish. Please see Crossfit Newnan Community Page for details and address.

Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

20 Push-up

:45 prone pec stretch

:45 Banded lat stretch

5-8 Strict pull-ups

Bench Press (1x 5 @ 60%/65%)

15 min cap

Take 15 minutes to warm up to 50% of your 1RM, and then complete:

1×3 @ 50%

1×3 @ 55%

1×5 @ 60%

1×5 @ 65%

Metcon (4 Rounds for reps)


Min 1: Max Sled pushes (25#/15# plates)

Min 2: Max Rope climbs

Min 3: Max Push-ups

Min 4: Max Strict pull-ups

Min 5: Rest

Each individual movement is scored separately, and only the lowest score for that movement is what you will record, i.e. if you do 5,5,4,4,2 on your rope climbs, then your score for that movement is 2.

**Sled push down and back = 2 reps**