KILO BLOG

May 14, 2019

May Challenge:  5 “Murphs”

Mark your calendars for Memorial Day Murph in Waverly!

CrossFit Classes:

RX: LIFT: 5 x 4 @85% Clean + Front Squat + Jerk. WOD: 5 RFT 2 Lunge Steps and Broad Jump for 50yds, 50yd Sprint and 20 Pullups. 10min cap

Gold: LIFT: 5 x 4 @ 85% Clean + Front Squat + Jerk. WOD: 5 RFT 2 Lunge Steps and Broad Jump for 50yds, 50yd Sprint and 20 Pullups.

Silver: LIFT: 5 x 4 Clean + Front Squat + Jerk. WOD: 5 RFT 2 Lunge Steps and Broad Jump for 50yds, 50yd Sprint, and 20 Jumping Pullups.

No Bar: LIFT: 5 rounds of 10 Double KB fornt rack squats and 50 KB OHP. WOD: 5 RFT 2 Lunge Steps and Broad Jump for 50yds, 50yd Sprint and 20 Ring Rows. .

 

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