Friday (2016JUN24)

***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% (2×2)

GHDs (3×8)

Cardio- CFWT WOD

Walking Lunges: 200m Unweighted