CWOD 2 Rounds for Time 10 Deadlift (315/225) 20 deficit Handstand pushup (4.5"/3.5") 30 Front Squat (95/65)

SWOD AMRAP 10 10 Box Jumps (30/24) 10 Power Cleans (185/125)

This is a special workout across CrossFit on Memorial Day. This is to honor the memory of Michael Murphy, who died while serving his country in Afghanistan. Although we typically perform "Murph", this is an opportunity to remember all who have died while serving our country. We will be doing a few things different tomorrow. I would like you to be at the gym between 9:30 and 9:40 so that we can warm up and be sure that we are ready to go by 10:00. We will be grilling hamburger

SWOD Lumbar Mobility CWOD 21-15-9 S2OH (135/95) Chest to Bar pullups

CWOD Ankle mobility SWOD AMRAP 15 15 Thrusters (95/65) 10 Cal row 5 Snatch (95/65)

SWOD Find 5 RM Back Squat CWOD 2...4...6...8...10...12... Power clean (135/95) 60...50...40...30...20...10...Double unders

SWOD Shoulder Mobility CWOD Partner Workout 150 Burpee Box Jump Overs E2MOM 5 pullups/10 Ring rows

This is a rest week! We will be focusing more on mobility and will decrease our volume over the week! Also, we are finished with our squat program! We will be attempting to find a new 5 rep max for back squat this week! We will compare it to the last 5 RM that we recorded! SWOD Hip Mobility CWOD HS walk 75 feet Then 2 Rounds 20 Push press (95/65) 20 OHS (95/65) Run 400m

SWOD 4x6 negatives 4x6 banded pullups 8x6 strict pullups (weighted) CWOD Teams of 3 30 Snatch (95/65) 30 Burpees 30 Cal Row 30 Thrusters (95/65) 30 Box Jumps (30/24)

SWOD Find heavy complex Power Snatch + Squat Snatch CWOD AMRAP 14 50 DL (155/105) 40 Wall balls (20/14) 30 Toes to Bar 20 Power clean (155/105) 10 Shoulder to OH (155/105)