“MURPH” Times: 8 A.M & 9:30 A.M. Saturday!
BBQ @ 12:30, please bring your favorite Paleo Dish.
Strength/Skill – Weighted pull-up 3×5
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5 min AMRAP:
•5x Handstand push-up
•1x Rope climb
5 min AMRAP:
•8x Supine ring-row
•8x Hand release push-up
5 min AMRAP:
•30m Farmer’s walk 53/35
•8x Goblet squat 53/35
7 Sets for max reps: (30 seconds on/ 30 seconds off) Max Reps Ring Push Ups Max Reps Hang Power Cleans & Jerks 95/65 AAB Max Cals Max Reps Front Squats Max Reps Medi-Ball Twists
Skill/Strength – Front Squat For Time – Squat Clean Thruster 95/65 10,9,8,7,6,5,4,3,2,1 30/ D/U’s CrossFit Kryptonite
Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…
PARTNER WOD TOMORROW !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – High Bar Back Squat (See Video) 75% of 1RM 5-5-5 3 min. AMRAP x 5 3 TGU’s 53/35 6 Weighted D.B.Step-ups 24/20 Rest 1 min
For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*
“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14