5 rounds for max reps of:
Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups
Rest as needed between rounds.
Post reps for both exercises in all rounds.
Compare to HERE
1) Every minute on the minute for 12 minutes complete:
Even minutes-“Goat 1”
Odd minutes-“Goat 2″
~CHECK IT OUT~
Upcoming CrossFit Murphy Happenings:
-The t-shirt order forms will remain on the whiteboard until the end of the day on Monday. The order will be placed on Tuesday, July 17th.
-We will have our potluck ‘Summer Social’ after the 5:30 class next Friday, July 20th. Please let us know if you are able to come and what you will be bringing by signing up on the whiteboard.
-August 18th we have reserved the Hiwassee Valley Pool from 5-7PM for CrossFit Murphy members. The evening will start off with a partner swim WOD and then we play for the remaining time! No worries if you’re not a Michael Phelps, come anyway!
-Mute Sports Equipment will be doing a ONE HOUR JUMP ROPE CLINIC at CrossFit Murphy on Saturday, September 15th. This clinic is for anyone that wants to hone their single/double/triple unders. (Members $20/Non-members $30) After the clinic, they will be sizing and building custom jump ropes on site for $34 plus tax.
Whatever you do, work at it with all your heart, as working for the Lord.~Colossians 3:23