Call Us: (423) 790-5884

05.21.18

20
May

05.21.18

Announcements

Memorial Day Weekend Schedule:
Closed- 5/25- 5/27

Murph Day Wod:
5/28 Times to attend
10 am or 6 pm
We will only have the two classes during this day.

CrossFit Live Loud – CrossFit

View Public Whiteboard

Metcon (No Measure)

3 rounds/2 min stations

Station 1

4-8 ring muscle ups/transitions

Station 2

50′-75′ Hand stand walk

Station 3

L-sit 60 sec on paralettes/rings/rig

General Warm Up

For time:

Row 1000 Meters

Rest until relatively recovered, and then…

Two sets of:

Bulgarian Split Squats x 20 reps each leg @ 1010

Rest 60 seconds after each leg

Single-Arm Dumbbell Row x 8 reps @ 2110

Rest 60 seconds after each arm