Monday 5/20

A huge Thank You to everyone who came out and helped us celebrate 10 years! We couldn't ask for a better CrossFit Family! Your continued love, and support for us and our community is what drives us to be the best! As well as your continued hard work and drive to push yourselves and each other to be the best versions of YOU! Cheers to another 10 years!

Strength Back Squat On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 75% On the 2:00... 1 Rep @ 85% On the 4:00... 3 Reps @ 78% On the 6:00... 1 Rep @ 88% On the 8:00... 3 Reps @ 81% On the 10:00... 1 Rep @ 91%

Strength Part 2 Front Rack Lunges 2 Sets of 14 @ 46% Percentage based off our 1RM Front Squat.

Conditioning On the 1:30 x 7: 10/7 Calorie Assault Bike or 12/9 Row 10 Stick Sit Ups (Rx+GHD Sit-Ups)

Not for score or time, but for quality effort. Each window is 90 seconds, and *both* movements are part of the effort for the round.

9am Murph Squad