23MAY19

Announcements

MEMORIAL DAY MURPH!
5/27/2019 10AM

ALL friends and workout buddies are invited, free drop ins for MURPH.

After Party at Rob & Leslies Pool @1PM!
-Bring a dish to share

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

3 Rounds:

10 CAL Ski or Bike

10 Kipping Bar Swings (ADV. Bar Hops)

50′ Lunge-Squat-Lunge

2 Wall Walks

Weightlifting

Shoulder Press (5 x 3 @ 85% of 1RM)

Weightlifting

Front Squat (WK8: 5×3 @ 80% + 50LBs)

Metcon

Metcon (AMRAP – Reps)

16 Min EMOM

1- 12/10 Cal Ski

2- 20 Russian KB Swings 70/53

3- 12/10 Assault Bike cals

4- 30 sec L-Sit Hold (use pair of boxes or rings)
Scale for L-Sit is knee tuck hold.

Every second on L-Sit counts as 1 rep