Memorial Day Murph Hero WOD is happening Monday, May 28th from 9-11am (heats every 30 minutes-details below) and BBQ/Potluck starts at 11am!
[Potluck Sign-up on Front whiteboard].
Please join and invite friends! GET READY!
CrossFit Notorious – CrossFit Rx
Warm-up (No Measure)
WU-400 M Run or Row
DWU: High Knees, Butt Kicks, Inchworms, Bear Crawls, Scorpions, Kipping Swings
Stretch-Banded Shoulder, Chest, Ticep, Lat
MVMP; 2 rounds
10 Barbell Glute Bridges
5 Snatch Grip DL + 5G High Pulls
5 Front Squats
Metcon (AMRAP – Reps)
Strength/Skill: EMOM 8 minutes
Even – 3 Chest to Bar Pull Ups and 5 regular Pull Ups (try to complete unbroken)
Odd – 5 Hang Snatch (95/135)
Even-3 Pull-ups then Hold at the top of the pull-up for 10 secs
8 DB Hang Alt Arm Snatches
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP of
100 Double Unders
30 Deadlifts (185/275)
20 Front Squats (135/185)
10 Squat Snatch (95/135)
Only one bar-Practice Changing your weight fast!
15 Double DB Deadlifts 10 Front Squats from Rack
5 Wallball Squat Snatches