The gym will be CLOSED Monday, May 28th.
MEMBERS wanting to do MURPH you can do it Saturday May 26th at 8:00am.
Selma CrossFit – CrossFit
WARM: Warm-up (No Measure)
2:00 Row, 6 Spiderman + Reach
20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps Stretch, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R Ankle Stretch
STR: Bench Press (6×2)
Fit: Metcon (Time)
FITNESS & PERFORMANCE
CWARM: Warm-up (No Measure)
20 sit ups – 15 Hanging Knee Raises
COMP: Metcon (Time)
1- 30 yard sled Push- 3 Clean and jerk 70% done on porch or mats by porch)