04.30.2014 – CrossFit Silverback

29
Apr

04.30.2014

Memorial Day Murph is coming and this is not a fight where the unprepared prevail.

Warm-up

Buddy Row

3 x 250 Alternating between 2 or 3 athltetes

Buy In

Coach’s Mobility

WOD

“Murph by the Minute”
EMOM
1 x Pull Up add 1 per minute Until failure
Rest 2 min

EMOM
2 x Push Ups add 2 per round until failure
Rest 2 min

EMOM
3 x Squat add 3 per round until failure

Cash Out

800m Run (Time)

Max Effort 800m Run

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