HOTEL | Week 7 | Block 2

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

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

With a (30m) Running Clock:

800m Run

Then: AMRAP

10 Rds of “CINDY” ( Buy-in)

Then: (With remaining time): AMRAP

10 Floor Press 135/95#

20 ABmat Situp

30 Double-under
Rx+:

“ Buy-in” With Vest 20/14#

FP: 155/105#