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
Happy Birthday to Rey AND Sylvia (they are married and have the same B-day!)
I am so excited to wish you both a happy birthday! Truly a Box could not ask for a better POWER COUPLE, you not only make provide the gym with so much, but you make it a better place to go! 3 Cheers for the Salas’s!
Metcon (AMRAP – Rounds and Reps)
24 MIN AMRAP at Min 12 Partners Switch Workouts
“Rey” Partner A/Partner B Rests-
10/7 Cal Row
3 Bear Complex (135/95)
“Sylvia” Partner B/Partner A Rests-
5 Thrusters (135/95)
5 Atomic Sit-ups (45/25)
**EVERY Switch Both Partners complete 5 Bar Facing Burpees Together/Synchronized
Bear Complex Demo Video: https://youtu.be/oOd_VaYDFSw
7/5 Cal Row
6 Front Squats from Rack
5 S2OH Rack from Rack
10 Weighted Sit-ups
**Every Switch 4 Lateral Burpees
Warm-up (No Measure)
WU- 200 M Run plus 200 M row
DWU-High Knees, Butt Kickers, Sampson Stretch, Side Lunges, Bear Crawls, Frog Jumps, Duck Walks
Stretch-PVC and band pull a-parts
10 barbell Thruster w/ 3 sec hold
10 plate Russian Twists