Announcements

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

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

10 Cal row

10 Push-ups

20 Banded shoulder external rotations

20 Band pull-aparts

10 Barbell upright rows

10 Barbell military press

Push Press (1×5 @ 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 (Time)

4 rounds for time: 20 min cap

9 Dbl KB front squats (40/25)

15 Box jumps (24/20)

12 T2B

12 Cal row

Rx+: 53/35 KB