Pre-St. Patty’s Day – Ready for Murph?!

Mar 17th, 2018

Category: CrossFit

Pre-St. Patty’s Day – Ready for Murph?!

In It Together

CFS Internal Open
How’s your squad sitting with 2 WODs to go? Peep the CFS Internal Open Leaderboard to find out.

Box Announcements:
Sports Wellness TODAY!
– Dr. Miguel will be here this morning and still has some available appointments. Click HERE to schedule your appointment!

– Due to the parade on Sunday there will be start times of 8am and 8:30am for Murph. We plan to close up the box by 10AM. Hope to see you bright and early!

Warm-up
1 min work /:30 Rest & Rotate
1. Row for Calories
2. Bike for Calories
3. Double Unders
4. Bandy Good Mornings
5. Bandy Presses

WOD
2 Rounds
3 Minutes Work / 1 Minute rest

1. Row for Calories

2. AMRAP
4 Hang DB Squat Clean Thrusters (50,35)
30 Double Unders

3. Bike for Calories

4. AMRAP
3 Power Cleans
3 Shoulder to Overhead (155,105)

Level 3- 135,95
Level 2- 115,75 (40,25)
Level 1-95, 45, (30,15)

Extra Work
EMOM17
1-5 1 Squat Clean @80%
5-6 Off
6-11- 2 Split Jerks @80%
11-12- Off
13- 17 1 Squat Clean and Jerk 85-95%

DISCUSSION 1 Comments

  1. Trevor 03/17/2018 at 4:59 pm

    Chain Squat 6×5 (225 across)

    EMOM 14
    12 heavy wallballs (30#)
    50 dubs

    25 weighted pullups (30#)
    50 GHDs

    …I hate that 30lb ball so much.