5.23.15

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******Memorial Day Weekend schedule******

Friday- regular scheduled classes

Saturday- 10am “Murph”

Monday-Closed

 

CrossFit FMS WOD:

1.)  Warm-up

Runner’s hip 2×1:00

alternating samsons 4x :15

2rds

  • 200m run
  • 5 jump squats
  • 7 push ups
  • 20 jumping jacks

WOD: 

MURPH

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1 mile run

Wear a 20lb vest or body armor

****as always there will be a scaled version if needed****

 

 

 

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