"Annie" 50/40/30/20/10 (Comp) & (Fitness) Double Unders Sit-ups (can anchor feet) (Bootcamp) Single Skips/Double Unders Sit-ups

For Time Teams of 3. Get it done. Divide any way. Go in any order except for runs. One team member working at a time. Run together (Comp) & (Fitness) 400m Run 300 Double Unders 150 KB Swings 1/1.5pd 300 Squats 150 Push-ups 300 Sit-ups 150 Push Press 65/95 400m Run (Bootcamp) 400m Run 300 [...]

Warmup: 800m Run For Time Workout: Max Pull-ups Take 3 attempts to get a max set of pull-ups

4 Rounds For Time (Comp) 200m Run 15 Unbroken Wall Balls 14/20 10 Hand Release Push-ups 5 Box Jumps 24"/30" (Fitness) 200m Run 15 Wall Balls 14/20 10 Hand Release Push-ups 5 Box Jumps 20"/24" (Bootcamp) 200m Run 15 Wall Balls @ manageable weight 10 Hand Release Push-ups 5 Box Jumps/Steps 20"

We will be closed on Monday for Victoria Day. Regular classes will be held on Friday, Saturday, and Sunday. Have a great long weekend, CrossFitters!

AMRAP 12 min (Comp) 1 Strict Handstand Pushup 2 Bar Muscle Ups 30 Unbroken Double Unders (Fitness) 1 Handstand Pushup 2 Chest to Bar Pull-ups 30 Double Unders (Bootcamp) 1 Hand Release Pushup 2 Pull-ups 30 Single Skips/Double Unders

For Time Teams of 2. Divide work evenly with one athlete working at a time. (Comp) & (Fitness) Row 500m Then 5 rounds 10 Ring Dips 20 KB Swings 1/1.5pd 30 Goblet Squats (Bootcamp) Row 500m Then 5 rounds 10 Box Dips 20 KB Russian Swings @ manageable weight 30 Goblet Squats

AMRAP 15 minutes (Comp) 5 Power Snatches 95/135 10 Burpees 15 Toes to Bar (Fitness) 5 Power Snatches 65/95 10 Burpees 15 Toes to Bar (Bootcamp) 5 Power Snatches @ manageable weight 10 Burpees 15 Leg Raises

Teams of 3 For Time Divide work evenly with one athlete working at a time Run together Start and finish with run Exercises can be done in any order but you must complete one exercise before moving on to another. Each team will have a weight plate (Comp 25lb plate, Bootcamp 10lb plate). One team [...]

For Time (Comp) & (Fitness) "Phoebe" 5 Rounds 21 Hang Squat Cleans 65/95 400m Run (Bootcamp) 'Lil' Phoebe 3 Rounds 21 Hang Squat Cleans @ manageable weight 400m Run