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)

(28m)

100m MB Run

50 Double-Under

25 MB Mountain climber L/R=2

15 Deadlift 155/105#

*E4MOM: 20 MB Burpee
MB: 20/14#

Rx+: Vest/RuK 20/14#

BB: 40% of DL 1RM