***MURPH Tomorrow @ 9:30AM (Method CrossFit)***
WOD:
“Granite Games Qualifier 16.3”
12AMRAP:
12x CTB Pull Ups
8x Deadlift (245/165#)
12x HSPU
8x Deadlift (245/165#)
Speed:
16x EMOM:
150FT Butcher Push (270/180#)
Alternate with a Partner (8 Each).
Weightlifting:
Warm Up w/ OH Squat: Work up to 85%- 1 rep paused 3 sec
Front Squat w/ Chains 25-50#- No pause w/ belt: 1RM
Clean- No Feet, No Hook: 1RM, then 80% (2x2)
GHDs (3x8)
Cardio- CFWT WOD
Walking Lunges: 200m Unweighted
Recent Comments