We've made it through all 12 weeks of our squat program and those of you that have been consistent with it should see some good numbers!
We will retest FRONT SQUATS on THURSDAY!
We will be honoring some HEROES this week, everyday leading up to Memorial Day weekend.
**CLOSED** Friday-Monday 23rd,24th,25th,26th Team CrossFit Unrivaled will be in Fairfax, VA competing in the CrossFit Games Regionals Friday-Sun. Monday is Memorial Day MURPH at CrossFit Takeover in VA Beach, this is a community event!
CrossFit TakeOver is hosting MURPH on Monday! Register here: http://www.tridentfrog.com/events/
To sign up for a heat, please use this link AFTER you register:
WOD
Back Squat 1RM Re-test
Complete as many rounds as possible in 12 minutes of:24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
5:30 PM
14 min EMOM
Odd: 5 Back Squat
Even: 5 Strict Press
"Nancy"
5 rounds:
400m Run
15 OHS 95/65
5:30 PM
14 min EMOM
Odd: 5 Back Squat
Even: 5 Strict Press
"Nancy"
5 rounds:
400m Run
15 OHS 95/65
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