April 22,2019

April Challenge:  Personal Goals

Click here for Parker’s Go Fund Me page.

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

CrossFit Classes:

RX: LIFT: With a 10min clock Do 5 rounds of 1 Snatch @ 90% and 3 BS @ 85%. WOD: “Nate” 20 min AMRAP 2 Ring Muscle Ups, 4 HSPU, 8 KB Swings (55/70) Refer to 3/14/2014

Gold: LIFT: With a 10min clock Do 5 rounds of 1 Snatch @ 90% and 3 BS @ 85%. WOD: “Nate” 20 min AMRAP 1 Ring Muscle Ups, 4 HSPU, 8 KB Swings (55/70) Refer to 3/14/2015

Silver: LIFT: With a 10min clock Do 5 rounds of 1 Snatch and 3 BS. WOD: “Nate” 20 min AMRAP 4 Strict Pull Ups, 8 Push Ups, 8 KB Swings (25)

No Bar: LIFT: 10min AMRAP 10 burpees, 40yd farmer carry and 10 Hip Ext. WOD: “Nate” 20 min AMRAP 4 Strict Pull Ups, 8 Push Ups, 8 KB Swings (25)