FRIDAY

Kevin

For those of you who have not done Murph before there will be two other modified versions of the workout as well. With that said, everyone can and should do this workout!! Check out the link HERE and register. The $40 registration fee includes a really cool T shirt.

STRENGTH:

POWER SNATCH

warm up first then 5 sets of 2 with an increase in weight with each set. Focus on form, technique and mechanics

2/2/2/2/2

LEVEL 1:

hang power snatch

5 x 3

CrossFit WOD

amrap 9 min:

10 wall balls

10 burpees

Rest 2 min:

amrap 6 min:

10 wall balls

10 burpees

Rest 1 min:

amrap 3 min:

10 wall balls

10 burpees

RX: 20#, 10’/14#, 9′

RX + 20#/14# 10′ target

L1 10#/8# 8′ 

** your score is total rounds and extra reps. Pick up where you left off in each amrap.