Ropadope

Mother’s Day is comin’ in hot!  We got ya.

**ANNOUNCEMENTS**

• Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.
• The CrossFit Regionals begin May 18th.  3 consecutive weekends of competition to decide who will compete in the Games finals in August.  We’ll post here how to watch once it’s announced.

CROSSFIT

S&P Cycle:  squat – pull – press – pull – OFF

A. 5 rounds, each for time:

• 40yds heavy sled push
• 1 rope climb
• 200m run
• 1 rope climb

*rest 3-4 min bt rounds

B. 45 reps ab wheel

CSPORT

A. “DB DT”
5 rounds for time
12 DB DL
9 DB Hang Power Cleans
6 DB shoulder to OH

B. For Time:
800m Run
21 K2E
21 med ball squat clean
21 cal row
400m Run
15 K2E
15 med ball squat clean
15 cal row
200m Run
9 K2E
9 med ball squat clean
9 cal row