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
1000 m Row
Hang Cleans (75/115)
Medball Sit Ups (14/20)
Med Ball Cleans
Warm-up (No Measure)
WU-400 M Run or Row
DWU: Skips, Side Skips, Inchworms, Lunge w/ Trunk Rotation, Scorpions, Kipping Swings
Stretch- Calf Stretch, Banded Shoulder and Hip Hinges
MVMP-Tabata Alt between
Med Ball Clean & Med Ball Thruster
Finish w/ 20 situps