Tuesday, May 21st 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 Inch Worm To Push Up
10 Spider Man Lunges
10 Cat/Cow
10 Toe Touches
20 Alt Torso Twists
Then…

Clean Pull / Power Clean Warm Up
Strength
Clean Warm up
Every 2 Minutes for 14 Minutes
2 Clean Pulls + 1 Power Clean (Build Each Set)

WOD
5 Rounds for time
250m Row
10 Deadlift 225/155
10 Box Jumps 24/20