EMOM for 6 min 3 burpees 3 over the box jumps 3 burpees
50 thursters 95/65 1 mile run
In 12 minutes build to a heavy 2 rep back squat
4 rds NOT for time 50 double unders/125 singles 20 CTB pull ups 25 GHD SU 1 rope climb/practice basic rope climb technique 5 muscle ups/10 ring dips
In 16 minutes build to a HEAVY 3 rep deadlift
3rds 10 toes to bar 10 power cleans 20 HRPU then 3 rds 10 pull ups 10 burpees 20 sit ups then 100 squats
For Members: Classes at 9 and 10 AM and open gym from 11- 1:00pm Expect a more typical class at 9 and a partner WOD at 10.
For EVERYONE else: Our 10:00am class is free and open to everyone. Come check out Crossfit. We would love to see you!
3 rds NOT for time 4 muscle ups 8 HSPU 40 double unders
800m run then 3 rds 10 deadlift 10 over the bar burpees 10 toes to bar
8 min AMRAP 5 KB swings 7 Box Jumps 15 Double Unders
100 pull ups 100 push ups 100 sit ups 100 squats For Time. Complete all reps of each exercise before moving to the next.
EMOM for 8 Min 3 deadlift (225#/155) 20 double unders
5 rds In 3 minutes Row 350m Max rep wall ball Rest 3 min
Score is total number of wall ball shots for all 5 rds
In 15 minutes build to a heavy 1 rep back squat
7 rds for time 5 power cleans (95/65) 5 front squats 5 STO
For Members: Classes at 9:00 and 10:00am. Open gym from 11:00am to 1:00pm.
Our 10:00am class is open to anyone and everyone. Come try Crossfit!
We are Lululemon's Memphis Showroom's studio of the month for July, so we hope to see our Lulu friends in force one last time in July.
3096 Poplar Avenue
Memphis, TN 38111