Cycle Box 6pm
Split Jerk-
Foot Work Drill 3 sets of 10
Wall Dip and Drive Drill 2 sets of 10
Then, 3 sets of 3 Split Jerks @ 80% of 1 RM Jerk
100 Pull Ups For Time
*Any time you break Run 400m
15 Min Time Cap
Suggested Mobility: Foam Roll Lats, Doorway Stretch, Pec Mash
Open Gym 9:30am-11:30am
Yoga 6pm
“The Pusher”
6 Rounds For Time of:
Bear Crawl DB Push 50/35 (red line to rig)
4 Handstand Push Ups
Bear Crawl DB Push (rig to red line)
6 DB Full Snatch 50/35
Suggested Mobility: 10 minutes whole body (ask if you need suggestions)
Cycle Box 6pm
EMOM x 8: Power Clean + Squat Clean
Building to a heavy set
AMRAP in 18 minutes of:
2 Bar Muscle Ups (Scale to 6 Chest to Bar Pull Ups)
3 Hang Power Cleans 185/125
100m Run * 50m Forward 50m Backwards
Suggested Mobility: Couch Stretch 1 min each, Wtd. Ear to Shoulder Stretch 1 min each
Hero WOD 8:30am
Lifting 9:30am
Yoga 9:30am
Dork
6 Rounds For Time of:
60 Double-unders
30 Kettlebell Swings 53/35
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Lifting 7:30am
Open Gym 8:30am
Cycle Box 8:30am
CrossFit 9:30am
Yoga 9:30am
AMRAP in 18 minutes of:
200m Run
12 DB Burpee to WTD Box Step Up 35/20’s
8 Toes To Bar
Mash 5pm
Cycle Box 5pm
Yoga 6pm
3 Rounds For Max Reps in 17 minutes
1 minute Squat Cleans 155/105
1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)
1 minute Deadlifts 245/165
1 minute Burpees
1 minute Jerks 155/105
1 minute Rest between rounds
For the shuttle sprints, count 20 ft forward and 20 ft backwards as one repetition.
8630 Argent St. Suite A 
