Friday 11.19.10


10-9-8-7-6-5-4-3-2-1 reps of:

Back Squat
Floor Press
Power Clean

For time:

CrossFit Murphy will be participating in Matthew Kelly’s senior exit project  5k this Saturday, November 20th at Koneheta park.  Registration will be at 8:00am and race begins at 8:30am.   If you are interested in participating, please bring a 24 pack of Pedigree dog food or a medium back of dog food.  You may also register with a $20 donation to the humane society.  Gym times will vary due to this event.  We will have no 9:00am WOD.  We will have our 10:00 introductory session and then an 11:00 OPEN gym time.  Open gym will consist of a WOD in which coaches will also participate with you. 

Categories: WOD

6 Replies to “Friday 11.19.10”

  1. Power clean 115, floor press 115, back squat 135 – time 18:06 – Finished without hurting myself – PRICELESS!

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