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Blog Friday, 5.22.2015


Friday, 5.22.2015

  • by rbwrv
  • May 22, 2015

Friday, 5.22.2015

Class Times: 5:30am, 6:30am (Open Gym), 7:30am, Noon, 4:00pm, 5:30pm. 6:30

Announcements: Land Shark CrossFit is completing the Murph Challenge on Memorial Day at 10:00am! This WOD is FREE for everyone! Complete the challenge yourself or grab a friend and split the work.




1000m Row

Hip/Ankle Mobility


10 min ALT EMOM:

5 Dead Lifts- start at 55% and increase weight each round

10 Box Jumps 30/24”

*These box jumps are designed to challenge you. Raise the height of your box or jump if you usually step. 


30 Squat Cleans for time @ 70% 1RM C&J (scale if necessary)


Run to Road, walk back