5/31/17 – Whiplash

A. Group warm up B. Strength Front squat 5×5 C. For time: 30 front squats 75/55 10 burpees over bar 20 front squats 95/65 20 burpees over bar 10 front squats 135/95 30 burpees over bar *scale with goblet squats for newer athletes *25 min time cap D. Cool...

5/27/17 – Murph

Class starts at 9am A. Group warm up B. Murph $$ in 1 mile Run 20 rounds 5 Pull-ups 10 Push-ups 15 Squats $$ out 1 mile Run If you’ve got a twenty pound vest or body armor, wear it. “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who...