CrossFit Workouts – Week of May 22nd, 2023

Monday
“Hawaii”
5 Rounds for Time (RFT)
200m Run
15 Pullups
30 Pushups
45 Air Squats
200m Run
-3min Rest-

Tuesday
Strength – Find a Heavy Single
Snatch

-Then-

“Oahu”
For Time
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)

Wednesday
“Maui”
AMRAP 10
1-2-3-4-5…
Clean & Jerk (155/105)
1 Rope Climb

Thursday
Strength – Find a Heavy Single
Snatch Balance

-Then-

“Honolulu”
4 Rounds for Time (RFT)
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)

Friday
“Kaui”
AMRAP 2
50 Double Unders
12 Toes to Bar
ME Wall Balls (20/14)*

*Continue the AMRAPs until you have completed 100 wall balls
*1min rest after each AMRAP

Saturday – Memorial Day “Murph”
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

*We will be providing several options for completing this workout including partner options if you so choose