May 10

Strength
5 x 5 Back Squat

MetCon
For Time:
100 Lunges (Total)
50 Sit Up
25 Push Press (95#/65#)

May 9

Fashion to Fitness

Strength
5 x 5 Wall Climbs (2min rest)

MetCon
800m Run
30 Pull Ups
400m Run
20 Pull ups
200m Run
10 Pull Ups

May 8

Ken C. VS Freddy Round 3.......Fight!

Strength
5 x 1 Hang Power Clean + 2 Front Squat

MetCon
21-15-9
KB Swing (1.5/1)
Box Jump (24"/20")
Burpee

May 7

"EST Test"

500m Row
15 Pull Up
30 Push Up
40 Sit Up
50 Squats
400m Run

(Full Recovery)

Cash Out
1 min Plank Hold

May 4

A1. 3-3-3-3-3 Bench Press

A2. 3-3-3-3-3 Deadlift

May 3

Sarah getting her 1st muscle up...from CrossFit EST on Vimeo.

 3 Rounds of:

800m Run

21 KB Swing

50 Sit Up

May 2

Strength

2-2-2-2-2

Front Squat

MetCon

For Time:

15-13-11-9-7-5-3

Overhead Lunge (45#/25#)

3-5-7-9-11-13-15

Ring Dip