KILO BLOG

May 8, 2019

May Challenge:  5 “Murphs”

Mark your calendars for Memorial Day Murph in Waverly!

CrossFit Classes:

RX: LIFT: 3×5 SDL @ 80%. 3×5 OHP @ 80%. 3×8 Bentover Rows @ ME. WOD: Amrap 10 minutes: 10 Wallball, 10 Burpees.

Gold: LIFT: 3×5 SDL @ 80%. 3×5 OHP @ 80%. 3×8 Bentover Rows @ ME. WOD: Amrap 10 minutes: 10 Wallball, 10 Burpees.

Silver: LIFT: 3×5 SDL. 3×5 OHP. 3×8 Bentover Rows. WOD: Amrap 10 minutes: 10 Wallball, 10 Burpees.

No Bar: LIFT: 10cal Ski, 20 walking lunges, 30 back ext., 40 V-Ups, 50 DB OHP and then back down. WOD: Amrap 10 minutes: 10 Wallball, 10 Burpees.