7 rounds of:
100 M Farmers Carry (AHAP)
Max rep True Push Ups
Post loads and total push ups to comments.
1) 4 rounds not for time of:
Max reps Strict Bar Dips
35 Ab Mat Sit Ups
2) 4 rounds not for time of:
45 Second Plank Hold
Max reps Towel Pull Ups
Schedule:
-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.
As iron sharpens iron, a friend sharpens a friend.~Proverbs 27:17
80lb. Db farmers carry, 116/ 27 towel pu/ 21 dips
15:28 (200 push ups/sub 50 double unders for farmers carry)
4 rds: 25 floor bench @135 and 50 ab mat sit ups
40 lb farmers carry/ 63 push ups
20 dips
28 pull ups/20 from bar
60 db rounds 1-4/ 53 kb rounds 5-7/ 120 true push ups
70kb/115tpu
5 chin ups/rd (red/blue)
53KB/91 PU
44 Dips (green band)
16 Supine Bar Rows
70 DB/145 PU
42 Dips
19 TPU
70kb/152 t. Push-ups.
22 towel pull-ups
23 weighted dips (15# chain)
80lb DB / 145 True Push Ups
24 towel pull ups
Dips: 20/8/10/10 (one chain 1st set, 2 chains last three sets)
70lbx1. 80lbx6. 210 true pu’s
18 pull-ups towel
48 dips
70 lbkb 151 tpu
30lb DB /70 push ups
80lb/220 push ups
60 dips
26 TPU (3 rounds)
80# 140 tpu
40 KB/62 push-ups
20 dips green band
20 chin-ups green band
70/106
16 chin ups
Love the programming today.Erik text me I lost my contacts.
50 DB/92 tpu
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