Thursday 11.18.10

Row 3k

This is a partner WOD, one athlete works at time.  Each partner will row a 500 meter inverval.  Rest while the other athlete rows.

Then…

With a partner:

5 Box jump overs
10 Ring dips
15 Double unders

AMRAP in 10 minutes

Only one partner may work at a time.  Post total number of complete rounds combined.

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.