Wednesday, May 16th

Bench Press 4-4-4-4\@85% 1RM

Barbell Rows 4-4-4-4\@85% 1RM

then,

21-15-9 each of:

Calorie Row

Ring Dips

rest 1:00, then:

21-15-9 each of:

Calorie Assault Bike

Plyo Pushups (hands come off floor)

for total time.

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.

*The CrossFit Regional start this Friday.  Watch the action at Games.CrossFit.com.

*The next Strength Program will start Sunday, May 20th.  For more info email Eric at Fallscitystrength\@gmail.com.