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
Metcon (AMRAP – Rounds and Reps)
23 Min AMRAP
20 DB Overhead Squats (50/35)
10 Wall Climbs
20 DB Overhead Lunges (50/35)
10 Strict HSPUs
10 Strict Press (50/35)
*Every 3 mins including at 0:00 partners run 200m together with Wallball in front of body 20/14# (big belly style)
All DB Movements are one arm (alt. as needed).
OTC: Use both hands to work with DB Weight or remove DB from workout.
Warm-up (No Measure)
W-Partner Tabata Jump Rope
A. Jump Rope B. BW OHS
DWU-Lunge w/ OH Reach, High Knees, Butt Kicks, Zombie Kicks, Inchworms, Frog Jumps
Stretch: PVC, Cobras, Downward Dog, Scorpions
MVMP: w/ 1 DB 2 rounds
20 alt DB Snatches
10 Pushup w/ Alt DB Row
20 Russian Twists w/ DB
10-1 arm DB OHS