Friday

In TEAMs of 2...

2 Rounds for Time:
 400 Meter Run
    50 HR Push-UPs
 400 Meter Run
    50 KB Snatches (53/35)
 400 Meter Run
    50 Sit-Ups
 400 Meter Run
    50 Goblet Squats
 400 Meter Run
    50 Double Unders
 400 Meter Run
    50 Box Jumps (24/20)

*Complete the Run together, partition the reps as you wish 

Each spring, thousands join together in Washington, DC at the National Law Enforcement Officer Memorial to pay tribute to the law enforcement professionals who serve today and those who have made the ultimate sacrifice in the name of public safety.

You can watch the Candlelight Vigil webcast streaming live on;
 
 Click here on May 13 and watch the Vigil together and honor those we’ve lost.

Thursday

Every 2min alternate between the following for 20min:

  Push Jerk 5 Reps
  Floor Press 5 Reps

*GO heavy & use the racks 

Wednesday

3 Rounds for TIME:

  400m Run

  15 Pull-UPs

  30 KB Swings (53/35*)

The Empire State Building in New York City was lit purple and blue Thursday night in honor of Police Memorial Week and those who have fallen in the line of duty.

Tuesday

Box Squats: 5-5-5-5

     then...

Plank Ladder

Do you even lift? Why lifting weights is more important for your health than you think

Monday

4 Rounds for TIME:

  200m Run

  5 Squat Clean & Jerks (95/65*)

  10 Toes to Bar

New Haven police implement CrossFit into training for officers, recruits at academy