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

2:00 Cardio

:45 Pigeon stretch

10 Push-ups

20 Band pull-aparts

5-8 Chin ups

10 Russian KB swings

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 Chest to bar

4 Handstand push-ups

8 KB swings (53/35)

Rx+: 2 Bar muscle ups

Fire breather: 2 Ring muscle ups

5 min rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

400m run

15 OHS (95/65)