Monday, May 20th 2019

*E-Mail [email protected] for July 1st Updates!! Lots of Changes coming for the gym.

** Download the Free App BAND and search for “CrossFit Smithtown.” It’s the best way to communicate urgent messages to the entire gym without the use of social media.

*** Rope Climbs on Sunday 5/26. Murph Monday 5/27 9AM Class ONLY

Warm Up
Run 400m
10 Cat/Cow
30 Second Twist Cross L
30 Second Twist Cross R
10 Air Squats
10 PVC Pass Throughs 
10 PVC Overhead Squats
20 Alt Torso Twists
Then..
Pause Snatch Progression (Pause at the knee)

Strength 
Snatch Warm up
2 Rounds - 6 Minute EMOM
1 Pause Snatch (Pause at the knee)
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%

WOD
For Time
20 S2OH 115/85
400 Run
15 S2OH 135/95
400 Run
10 S2OH 155/105
400 Run
5 S2OH 175/115
*Any Version of Shoulder to Overhead - Press, Push Press, Jerk, Split Jerk