MEMORIAL DAY MURPH!
Plan on 1-2hrs for the workout. Bring a vest if you got it!
CrossFit Reality – CrossFit
Front Squat Warm Up (No Measure)
200m Run or Row or Ski
50′ Burpee Broad Jumps
15 Air Squats
30 Sec Banded Tricep Stretch (Lean into)
Front Squat (5 x 3 @ 80% + 30lbs )
Metcon (AMRAP – Rounds and Reps)
RND1) 1 wall walk – 2 T2B
RND2) 2 wall walks – 4T2B
RND 3) 3 Wall Walks – 6 T2B
4,8 5,10 6,12 etc….
Keep climbing the ladder,
Score is round you completed plus reps.
Ex: 6+7 = Round of 6 Wall Walks + 12 T2B Complete with 7 Wall Walks in the next Round completed.
Scale for toe to bar is kipping straight leg raise, every rep counts with feet above hip.
Scale for kipping leg raise is kipping knee to chest .