CFB Summer Camp INFO - Click HERE

Remember, we will offer Memorial Day MURPH on Saturday morning during the Warrior WOD time-slots, Sunday afternoon, and on Monday, Memorial Day, at 10:15am.

WOD:
4 min ME Wall Balls
4 min ME KB Swings (1.5/1.0p)
- rest 1 min -
3 min ME Wall Balls
3 min ME KB Swings (1.5/1.0p)
- rest 1 min -
2 min ME Wall Balls
2 min ME KB Swings (1.5/1.0p)
- rest 1 min -
1 min ME Wall Balls
1 min ME KB Swings (1.5/1.0p)

http://www.crossfitbenedictus.com/cfb-summer-camps 

Strength:
Deadlift – 3x5 (Do not drop the bar)
**Weights should be 10 total pounds more than last week (NO MORE!).

WOD:
30-20-10:
- GHD
- C2B Pull-Ups
- Pistols (split the reps between legs)

 CFB representin' at the 325 Throwdown!  Congrats!!!

Strength:
Squat – 3x5
**Weights should be 5 total pounds more than last week (NO MORE!).
Press – 3x5
**Weights should be 2.5 total pounds more than last week (NO MORE!).
WOD (Barbell Complex METCON):
8 min AMRAP:
- Increasing BB complex/ladder, i.e., do 1 complex on round 1, 2 on round 2, 3 on round 3, etc. until the clock expires
One complex equals:
- 1 Deadlift
- 1 Power Clean (must bring bar back to the ground before thruster)
- 1 Thruster (bar does not need to go back to the ground before the jerk)
- 1 Jerk
*Start each “round” with 20 double-unders
** Weight is 135/95