Saturday (2020MAY02) – “Half Murph”

Warm-up:

Coach led

Dynamic

Prep & Load

Hero WOD:

“Half Murph”

800m Run (360 High Knees or Rope Skips, 1000m Row, 1600m Bike Erg, 60/42 AssBIke Cals, 1000m Ski Erg)

50 Pullups 

100 Push Ups

150 Air Squats

800m Run

Seated:

“Half Murph”

750m Row (800m Ski Erg, 600m Roll, 400 Split Ropes, 30cal Bike)

50 Pullups 

100 Push Ups

150 Russian Twist

750m Row (800m Ski Erg, 600m Roll, 400 Split Ropes, 30cal Bike)

Lifestyle:

Announcements

Class Times & Meeting IDs:

7:00am Hero WOD

Steph & Jen

8:00am Hero WOD

CrossFit WatchTower

10:00am River Ruckus

Neuse River CrossFit

11:00am Hero WOD

WheelWOD

12:30pm Pre & Post Natal 

BirthFIT w/ Coach Jenna Somich