WOD
Complete the following for time:
1000 Meter row
50 Thrusters (M: 45 lbs, W: 35 lbs)
30 Pull-ups

Goal: 7 min
Time Cap: 9:00

Cash Out
Foam roll low back / quads  2 minutes / side

CF LITE
Complete for time:
600 Meter run

Then,
Complete 4 rounds of:
10 Dumbbell Power Cleans (M: 45 lbs, W: 35 lbs)
24ft Front Rack Walking Lunges (M: 45 lbs, W: 35 lbs)
10 Dumbbell Push Presses (M: 45 lbs, W: 35 lbs)
24ft Overhead Walking Lunges (M: 45 lbs, W: 35 lbs)

Then,
600 Meter run

Goal: Sub 15:00
Time Cap: 18:00

Important Schedule Changes/Dates for May
@ CrossFit Imperial Valley

Eli’s Heroes Fundraiser
Friday, May 12 –¬† 5am – 8:30am will run as usual. Closed after 9:30am.
Saturday, May 13 CLOSED for Fundraiser (Free Community Workout & Open Gym is canceled)

Eli’s Heroes 5K / Throwdown
THIS Saturday, May 13, 2017

Eli’s fundraiser is approaching fast! Registration for the CrossFit Team Competition is now closed. 5K Registration is still open. Raffle tickets are for sale and will continue to be on sale day of the event. Purchase 6 tickets for $5! We will have food & beverages (beer/water) available for purchase during the event. Show your support for this great family by attending, purchasing raffle tickets and cheering on our athletes THIS Saturday, May 13th. This will be a fun day with the Imperial Valley community!

Please see above Schedule Changes changes for this weekend!