Contact Us and get started today. We are located in the Valley Village Shopping Center.
T (828) 557-0736
CrossFit Murphy1186 Andrews Rd, Murphy, NC 28906
4 rounds each for time of:
Row 500 M
Rest 3 minutes minimum between efforts.
1) Every minute on the minute for 12 minutes complete:
Even minutes-“Goat 1”
Odd minutes-“Goat 2″
“If it is to be, it is up to me.”
Sub 600m run for row.
And 1 No Rep courtesy of Cody G.
Goat WOD…Me and Gunz
AMRAP 12 Leapfrog
3 Rep DL (315/245)/7 Box Jumps (12/24)/3 Rep BP (225)/7 Burpees/7 KB Swings (2P)
Bench Press PR @130
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