CrossFit – Sat, May 18

Announcements

The “MURPH” Memorial Day Hero WOD

Date: Saturday, 25 May

Time: 0900

Gear: Weight vests are limited but available. Athletes consider bringing your own

Rx: Athletes wishing to complete as “Official” Benchmark must have a judge.

Registration: Sign-up with coaches at class

Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts)

Blue Ridge CrossFit – CrossFit

Group Warm-up

🙂

Conditioning

Partner WOD | Teams of 2

Metcon (AMRAP – Rounds and Reps)

With a (26m) running clock

(5m)

10 2A DB Hex Press 55/35

10 Clean 155/105

Rest (2m)

(5m)

10 DB Goblet Squat 55/35

10 Pendlay Row 135/95

Rest (2m)

(5m)

10 SA Devil Press 55/35

10 Back Squat 115/75

Rest (2m)

(5m)

10 pullup

10 Bar Over Burpee