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.
Instead of dog food, can we drop off some stray kittens as the donation?
🙂
Jennifer Cable/Jenni Irwin – row – 12:32, 15 full rounds
Penny & Amy: Row 13:47 — 15 full rounds
Josh & Jerran: Row 11:45 – 13 full rounds
Nikol & Megan: Row 14:23 – 14 full rounds
Jon & Michael: Row 10:48- 19 full rounds
Christine & Daniel Row:12:30 12 Full Rounds