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.
I. Coach’s Choice
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.
Complete as many rounds and reps as possible in 14:00 of
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.