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
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
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
10 DB Snatch
5 Burpee Pull-Up