KILO BLOG

May 3, 2019

May Challenge:  5 “Murphs”

Mark your calendars for Memorial Day Murph in Waverly!

CrossFit Classes:

RX: LIFT: 4 X 4 @ 85% of each lift Snatch + Overhead Squat, Squat, then RDL. WOD: 3 rounds of 20cal Row and 15/20cal Bike. 10min cap

Gold: LIFT: 4 X 4 @ 85% of each lift Snatch + Overhead Squat, Squat, then RDL. WOD: 3 rounds of 20cal Row and 15/20cal Bike. 10min cap

Silver: LIFT: 4 X 4 of each lift Snatch + Overhead Squat, Squat, then RDL. WOD: 3 rounds of 20cal Row and 15/20cal Bike. 10min cap

No Bar: LIFT: 100m Overhead KB Lunges.. WOD: 3 rounds of 20cal Row and 15/20cal Bike. 10min cap