MEMORIAL DAY MURPH!
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
Shoulder Warm Up (No Measure)
10 CAL Ski or Bike
10 Kipping Bar Swings (ADV. Bar Hops)
2 Wall Walks
Shoulder Press (5 x 3 @ 85% of 1RM)
Front Squat (WK8: 5×3 @ 80% + 50LBs)
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