KILO BLOG

May 4, 2019

May Challenge:  5 “Murphs”

Mark your calendar’s for Memorial Day Murph in Waverly!

CrossFit Classes:

RX: SKILL / STRENGTH: 5 X 5 Strict Ring Muscle Ups 20 SA KB OH Lunges(35/55). For performance not timed. WOD: With a partner complete 10 alternating rounds for time of 5 BMU, 10 alt. pistols, and 20 wallballs(14/20)(10′). 30min cap.

Gold:SKILL / STRENGTH: 5 X 2 Strict Ring Muscle Ups 20 SA KB OH Lunges(35/55). For performance not timed. WOD: With a partner complete 10 alternating rounds for time of 2 BMU, 10 alt. pistols, and 20 wallballs(10/20)(9’/10′). 30min cap.

Silver: SKILL / STRENGTH: 5 X 5 Strict pull Ups 20 SA KB OH Lunges(10/15). For performance not timed. WOD: With a partner complete 10 alternating rounds for time of 5 Jumping Pull Ups, 10 air squats, and 20 wallballs. 30min cap.

No Bar: SKILL / STRENGTH: 5 X 5 Strict Ring rows and 20 SA KB OH Lunges. For performance not timed. WOD: With a partner complete 10 alternating rounds for time of 5 Inverted Rows, 10 Air Squats, and 20 wallballs. 30min cap.