Saturday – 5/25/19


Memorial Day Murph!
Doors open at 7am
First heat will be at 7:30am and will continue running every half hour with the last heat taking place at 9:30am
Bring a friend

Don’t forget there will be a cookout afterwards hosted by WODing Warriors until noon

CFD – CrossFit


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP in 24min

Buy in: 80 Toes to bar

7 Deadlifts [255/165#]
14 Wallballs [20/14#]
200m Run

A, B, A format
-Toes to bar: break up as needed between partners. Work on starting the kip from the shoulders, try to keep legs straight on the way up to the bar. Sub knees to elbow if feet are not close to the bar

-The deadlift should be a weight you consistently complete unbroken

-Score as rounds and reps

-200m= 2 reps

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