4/4/17 – Parking

dean front squat


Parking at Urban MVMNT (255 Clanton) is available in our front parking lot, in spots directly behind our building, across the street, and along Pelton St. which is between the Cube Smart and the QT.  Plenty of options for you!

CrossFit Performance

A. Dragonflies – collect 15 reps


For Time

400m Run

30 KB Swings

Rest 2:1


*choose load that best aligns with your training goals

CrossFit Fundamentals

A. Partner 3 Way Leg Throws – 3×10 each direction


3 Rounds for Time

20 Deadlifts

20 Box Jumps

20 Ring Rows @21X1


A. Press – 4×4.4, rest :20/1:30

*at least same weight as 3/16

B. Box Squats – 4×10

*increase each set

C1. Russian KB Swings – 3×10

C2. L-Hang – 3xME


4x100m Run

5x75m Run

6x50m Run

*walking recovery