Friday 9MAY14

21 Guns, a Memorial Day Salute
If you’ve been around CrossFit, you know Memorial Day is always an ideal day for a tough WOD; typically a hero WOD.

This year we’ll be doing 21 Guns. The event is going to benefit Team RWB, which we think has a pretty cool mission. We’re trying to engage as many athletes inside and outside of the gym as we can. Please feel free to bring friends, we’re going to have a good time. Right now we are the only gym in NYC participating. Please help spread the word!

Get your event t-shirt and make a donation here.

Reserve yourself a slot here.

Technique
8 minute EMOM
Hang Power Clean – Push Press – Hang Squat Clean – Split Jerk (95/65)

Strong
Back Squat
Oh, you want to know how much you’re squatting? 🙂
5 x 55%, 70, 80
3 x 95
8 x 70

Conditioning
Beep test

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