CrossFit Hit and Run is a CrossFit training facility located in Downtown Memphis, TN. We serve the greater Memphis area including Downtown, Midtown, East Memphis, Whitehaven, Desoto County, and West Memphis.  Our CrossFit group classes are designed to make you stronger, leaner and more athletic!  Our certified coaches design the workouts and teach you the exercise technique you need to get a fun, safe and effective workout in under an hour. All you have to do is show up, we take care of the rest!  For more information contact Shepherd Tate at This e-mail address is being protected from spambots. You need JavaScript enabled to view it.



Warm Up

Row 300m

Dynamic Drills 

Hip Mobility

2 Rounds

  • 10 Goblet Squats @ 20X1
  • 5 Box Jumps/Step Down


A: Find 1RM Back Squat

Use the following percentages when building to today's 1RM
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


3 Rounds

  • Row 60 seconds for max calories
  • Rest 3-4 minutes between efforts

Record calories for each round 



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574 South Main Memphis, TN - Shepherd Tate - 901.581.3748