Friday 5.24 : Murph on Saturday

Friday 5.24 : Murph on Saturday

Come by Lando Charlestown on Saturday to pay your respects to a great hero and get a great workout in before the holiday weekend. Read more about “Murph” Day this Saturday right here.

FRIDAY
CrossFit


Strength: Push Jerk
Find a 3 rep max in 10 minutes
Find a 1 rep max in 10 minutes

WOD: 8m AMRAP
1 Wall Climb
2 Step Ups 25/15 plate @ chest
2 Wall Climbs
4 Step Ups
…continue adding 1 WC and 2 SU with weight each round for 8 minutes

Sweat
Core: 3m AMRAP
10 Barbell Rollouts
5 Lateral Burpees
– rest 1 minute

3m AMRAP
10 Straight Leg Raises/Lowers with Straight Arm Barbell
5 Bar Facing Burpees
– rest 1 minute

3m AMRAP
20 Bicycle Crunches
20 Hollow Flutter Kicks
20 Superman

Conditioning: 8m AMRAP
1 Wall Climb
2 Step Ups
…Increase by 1 WC and 2 SU each round for 8m
rest 3m

4m AMRAP
KB Swings, full OH 53/35

The Program
1. Strength and WOD

2. 25 Front Squat 225/155
rest 3:00
25 Box Jumps 30/24
rest 3:00
25 Jumping Squat holding plate @ chest 35/25
50 Walking Lunges holding plate
75 Wall Ball 20/14