Scaled & Rx) 1) "Grace" 30 Clean & Jerks 2) Body Armor Comp) 1) Kipping HSPU 2 Rounds Min 1: 45% of Estimated Max Reps Min 2: 40% Min 3: 35% Min 4: 30% Min 5: Rest 2) Hang Squat Clean Min 1: 3 at 50% of Clean & Jerk Min 2: 3 at 57% Min 3: 2 at 65% Min 4: 2 at 70% Min 5: 1 at 75% Min 6: 1 at 80% 5 more lifts to find Heavy Single 3) "Freight Train" Min 1: 7 Hang Squat Cleans + 3 Push Jerks Min 2: 6 Hang Squat Cleans + 4 Push Jerks Min 3: 5 Hang Squat Cleans + 5 Push Jerks Min

Scaled) 21-15-9 Deadlift Calorie Row (sub 120/90/60 skips) Rx) 21-15-9 Deadlift 225/155 Calorie Row (sub 120/90/60 Double Under) Comp) 1) 21-15-9 Deadlift 225/155 400-300-200m Run 2) EMOM x 12: Min 1: 50 Double Unders Min 2: 15 Weighted Sit ups Min 3: 18/14 Calorie Row 3) Mobility: Pectoral Mashing 1:00/side Shoulder to Floor 1:00/side Puppy Dog 1:00

"Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finis

Open Gym 10-12 21-18-15-12-9-6-3 Calorie Row Strict Press 75/55

May Day comp at CrossFit 782 tomorrow Class will be 8-10am After your workout stop by and cheer on all the athletes competing. Scaled) Run 400m 15 Clean & Jerks Run 400m 15 Snatch Run 400m 15 Thrusters Rx) in a 10:00 window 1 Mile run with remaining time Max Clean & Jerk 135/95 - Rest 3:00 - in a 7:00 window 800m Run with remaining time Max Snatch 115/80 - Rest 3:00 - in a 4:00 window 400m Run with remaining time Max Thrusters 95/65

Scaled) 4 Rounds 200m Run 18 Wall Balls 15 Kettlebell Swings 10 Burpees Rx) "Send it" 4 Rounds 21/15 Calorie Row 18 Wall Balls 15 Kettlebell Swings 10 Burpees Comp) Primer: 3 Sets 50' 1-arm Farmers Carry 10 Crossack Squats 1) Front Squat: On the Minute 3 at 45% 2 at 50% 1 at 60% 3 at 50% 2 at 55% 1 at 65% 1:00 Rest 1 at 70% 1 at 75% 1 at 80% Off the clock.. build to a Heavy 1 rep 2) "Send it"

Scaled) AMRAP 20: In teams of 2: 20 Calorie Row 10 Wall Balls 10 Sit ups 20 Skips (one partner at a time) Rx) AMRAP 20: in Teams of 2: 200m Run 15 Wall Balls 10 Toes to Bar 5 Burpees Comp) Recovery Day

Scaled) 21-15-9 Thrusters 75/55 Jumping Pullups Rx) "Fran" 21-15-9 Thrusters 95/65 Pull ups Comp) Primer: 7 Behind the neck Strict Press :20 Superman Hold 3 Dip Drives 1) Push Press, 5 at 50% 4 at 60% 3 at 70% 2 at 80% 1 at 85% continue with singles and build to a Heavy for the day 2) "Narf" 9-15-21 Pull ups Thrusters 3) 3 sets 30 DB Close grip Floor Press 30 Band Pull Aparts 15 Hollow Rocks 30 Band Push Downs

Scaled) 3 Rounds 500m Row 12 Deadlifts 21 Box Jumps/Step-ups Rx) "Christine" 3 Rounds 500m Row 12 Deadlifts (body weight) 21 Box Jumps Comp) 1) EMOM x 12 (6 rounds) Odd: 3 Deadlifts (building) Even: 3 Deficit Kipping HSPU 2) 3 Rounds 500m Row 12 Deadlift 225/155 21 Burpee Box Jumps 24/20 3) Double Under (choose) A: 5x50 B: 6x35 C: 7 x 25 D: 8x10 E: 4:00 Max DU's

Holiday Hours: Mom Won 9-10 Regular Classes 10-1 Scaled) 3 Rounds 5 Pull ups 10 Push ups 15 Air Squats 10 Clean & Jerks Rx) "Graceful Cindy" 3 Rounds of Cindy 12 Clean & Jerks 135/95 2 Rounds of Cindy 9 Clean & Jerks 1 Round of Cindy 6 Clean & Jerks Comp) Primer: 3 Sets 8 Suitcase Deadlift 8 Double Kettlebell Front Rack Step-ups 4 Barbell Rollouts 1) Back Squat: on the 2:00 3 at 60% 2 at 65% 1 at 70% 3 at 65% 2 at 70% 1 at 75% on the 1:30 1 at 80% 1 at 83% 1 at 86% 10:00 t