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Wednesday 05.22.2019

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MEMORIAL DAY “MURPH”!
CFNH will be open for 10am & 11am heats this coming MONDAY (05.27.2019) AS WE PREPARE TO HONOR OUR FALLEN WITH A CLASSIC CROSSFIT HERO WORKOUT. BRING THE LUMBER.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Back Squat & Pull-ups EMOTM
Every minute on the minute for 10:00 complete the assigned workload of Back Squats and Pull-ups:

Odd minutes: Back Squat 5-4-3-2-1 (increase weight across each set)
Even minutes: Pull-ups x 5-10 reps

Post scores to comments as total reps completed for each movement movement and weights utilized.

“Whomper”
Complete as many rounds and reps as possible in 14:00 of
Run 200m
10 x American KB Swings (32/24kg)
15 x V-ups

Notes: Rx+ @ 12 x Knees-2-Elbows per round, unbroken sets/reps.

Post scores to comments.

Samy Daghir

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