On Saturday May 17th at 9:00am CFM will be hosting a Memorial WOD/ benefit in honor of 16 year old Jonathan Law Highschool student Maren Sanchez. As Milford unites to show support for their family, CrossFit Milford would like to invite you and your families to come and celebrate her life the best way we know how, with a WOD! All of the proceeds will be going to the fund that has been established in her name and for the family. This WOD is open to everyone. You don’t have to be a CrossFitter to take part.

Please feel free to wear purple, her favorite color! Please spread the word!!

We will have a page up where people can go and donate for this event.

We hope to see you all then..

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– goblet squat
– strict pull up
– TGU 1/side
– Double uners

Then

FITNESS-
A. DL x 1 HPC x 1 Front squat x 1 – practice
B. Back squat x 5 x 3 sets
+
21 jumping pull ups
200 meter run
21 JPU
400 meter run
21 JPU
200 meter run

PERFORMANCE-
A. 2 position sqt. clean (mid thigh + top of knee) – HS in 10 minutes
B. FS; @ 22×1 x 3 x 3 sets
+
For time
21 pull ups
400 run
21 pull ups
800m run
21 pull ups
400m run