Wednesday 12.11.13

Max reps in 2 minutes each of:

Double Unders
Ab Mat Sit Ups
Overhead Squats (95/65)
DB One Arm Snatches (50/35)
Row (Cals)

Rest 1 minute between each movement

Max reps in 1 minute each of:

Double Unders
Ab Mat Sit Ups
Overhead Squats (95/65)
DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Rx’d + (70/50)…(135/95)

1) 4 x 1 Snatch + 1 Overhead Squat

“No Rep” With Pat Sherwood

Why Is Sitting In A Desk All Day Acceptable For Our Children-The Herald Sun

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.

Come unto Me all ye that labor and are heavy laden, and I will give you rest.Take My yoke upon you and learn of Me, for I am meek and lowly in heart, and ye shall find rest unto your souls.For My yoke is easy, and My burden is light.~Matthew 11:28-30

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