HOTEL | Week 6 | Block 2

Announcements

The “MURPH” Memorial Day Hero WOD

Date: Saturday, 25 May

Time: 0900 (1 Heat)

Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please bring side dish; ie: Coleslaw, egg-salad, fruit etc.)

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)

Guests: (Free guest day!) Friends, family, kids, pets all welcome 🙂

Blue Ridge CrossFit – CrossFit

Warm-up

Coach led: (Snatch skill transfer)

Weightlifting

Low-Hang Squat Snatch (5×3/Climbing)

E90s: Starting at 50% and climbing to max complex

Strength

Overhead Squat (3×5/80%)

(10m)

Conditioning

100 Double Under (Time)

Scaled athletes perform 200 Single Under