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
BS: 245 X3
Wod 15:50 including rest
BS- 125 x 3
Wod 17:29 with rest
BS 105lbs
WOD: 15:13 @ 35lbs (green band pu)
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!!
BS: 235
WOD: 3:30/3:40/3:45
BS – 275
WOD – 18:19
BS-315×3
WOD-14:28
3:30/ 3:22/ 3:26
BS 235×3
3:17/3:36/3:52
BS 205 x 3
Wednesday WOD 14 full + 8 Snatch (75)
3:53/4:04/4:29
BS 170
BS 275*3
3:30/4:20/4:20
BS 150
WOD 13:50