Traveling Chipper


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

View Public Whiteboard

Metcon (Time)

100 Double Unders

80 Medball Sit Ups (#14/20)

60 DB Snatch (35/50)

40 Box Jump Overs (20/24)

20 Burpees over Medball

10 Strict Chest to Bar Pull Ups

250 Singles

60 Sit-ups

50 DB Hang Clean and Jerk (25 per arm)

30 Box Step Overs

20 Burpees over a Medball

10 Ring Rows

Warm-up (No Measure)

WU-400 M Run

DWU- Skips, High Skips, Side Skips, Butt Kicks, Knee Hugs/Quad Pulls

Stretch w/ band-hip, knee, ankle, shoulder/pec

MVMP-2 rounds

10 K2C/T2B

10 DB Snatch

5 Burpee Pull-Up

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