Friday 5.24.13

3 rounds each for time of:

400 M Run
25 Jumping Squats (45/35)
10 Chest to Bar Pull Ups
Rest 90 seconds between rounds

Rx’d +

3 rounds each for time of:

400 M Run
25 Jumping Squats (45/35)
4 Muscle Ups
Rest 90 seconds between rounds

Strength:
1) Back Squat 3 x 3 (across)

2) Banded Good Mornings 3 x 15

Injury Causes and Prevention: Coaching

CrossFit Murphy will only have one WOD Memorial Day at 10:00am. There will be no other sessions on Monday, May 27th.

CrossFit Murphy will be closed Thursday, June 6th-Sunday, June 10th for the Mid Atlantic Regional Competition.

“School’s out for summer!!~Alice Cooper

13 Replies to “Friday 5.24.13”

  1. BS 90lbs (PR)
    WOD 20:34 (Green band PU)
    Felt good to actually complete the WOD unlike Monday’s! What a little protein in the tank will do for you!!

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