KILO BLOG

May 6, 2019

May Challenge:  5 “Murphs”

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

CrossFit Classes:

RX: LIFT: 4×3 @ 80% Back Squats Superset with 10cal Row . WOD: “Lynne” 5 Rounds max Bodyweight Bench Press and Max Pullups. Score = Reps.

Gold:  LIFT: 4×3 @ 90% Back Squats Superset with 10cal Row. WOD: “Lynne” 5 Rounds max 3/4BW Bench Press and Max Pullups. Score = Reps.

Silver: LIFT: 4×3 Back Squats Superset with 10cal Row . WOD: “Lynne” 5 Rounds max 1/2BW Bench Press and Max Jumping Pullups. Score = Reps.

No Bar: LIFT: 50 Goblet Squat and 50cal Row. WOD: “Lynne” 5 Rounds max DB Bench Press and Max Ring Rows. Score = Reps.