Workout of the Day
Complete 7 rounds for time of:
- 18 wallballs (20/14# to 10/9′)
- 12 supine ring rows
- 6 strict handstand push ups
Time Cap = 21 minutes.
WOD Notes: The handstand push ups are designed to be completed in 1 or 2 sets each round. You can scale the depth, reps or movement (DB shoulder presses or wall climbs are both options) to get that done.
Murph Notes: Our annual Memorial Day Murph will take place Monday, May 31! We have 4 morning heats: 6:30, 8:00, 9:30, and 11:00. (All other classes are canceled that day.) Reserve your spot in Wellness Living!
For our newer members, Murph is a hero WOD that many CrossFit gyms perform on Memorial Day. As prescribed (“Rx”) it’s a doozy, but we’ll have plenty of scaling options. To see the WOD, check out our post from 2019: https://iron-cross-athletics.c