Saturday Teams of Three Then Monday Murph

Memorial Day Monday "Murph"

As per worldwide CrossFit tradition we'll be doing the hero WOD "Murph"on Memorial Day Monday, May 27th at 10:00am and 11:15am.  Please sign-up in advance, and cancel ASAP if you know you cannot make it so someone else can take your spot (and we also ask that you do not double-book yourself in both classes).

Happy weekend, friends!

WOD FOR 05-25-19:

On a Running Clock in Teams of THREE Athletes…

A) From 0:00 - 15:00

AMRAP 15 Minutes:

7 Ground-to-Overhead @ 115/80 lbs

7 Burpee Box Jumps @ 24/20 in (facing the box NOT required)

*One athlete working at a time to complete one FULL ROUND then switch.

*Can your team keep its foot on the pedal and get 15+ rounds?

B) From 17:00 - 33:00

Back Squat:

15 Minutes For The Team to Establish a Top Set of 6, 4, and 2 Reps (each by a different athlete)

*For Example:

Hillary squats 255 x 2

Liz squats 225 x 4

Rob squats 205 x 6

The team’s score is 255 + 225 + 205 = 685 lbs

*Use the same barbell & rack, and load/unload the weights according to the team’s strategic plan for who is responsible for which rep set (and to account for warm-up sets)