CrossFit:
“Team Murph… Kinda…”
35min. to get as far as possible…
Run 1 Mile (200m intervals)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile (200m intervals)
300 Sit-Ups
200 Double Unders
100 Pull-Ups
Run 1 Mile (200m intervals)
Be impressive to see a team finish this.
SWEAT:
5min. EMOM:
12/9 Cal Row
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. PlankRest 5min.
12/9 Cal Row
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. PlankRest 5min.
5min. EMOM:
10/7 Cal Assault Bike
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. of Plank
* On the planks you are allowed to switch between front or side positions. You just can not switch in the same minute. Only 1 position for the whole 40sec. Stay balanced 🙂
* Try those heavy DBs on the deads. It’s only 8 reps!
* I know it’s sweat, but some of you are pretty advanced. You can try 2 or 3 muscle ups EMOM on one of the plank sections if you like.
HIBB:
A.) 12 Min to get through this Clean Ladder:
20 reps at 50%
15 reps at 65%
10 reps at 75%
Max reps at 90%
-REST 5 MIN-
B.) 200 Cal assault bike with a partner or 100 cals individually, interval style 30 sec on 30 sec off.
-REST 5 MIN-
C.) 10 min AMRAP
Max rep Bench Press 135/85
*Every time you break a set, complete 10 kipping pull ups
*Try not to give yourself too much rest on this.