Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
- Run 2 miles then muscle up work
- Push Press 6×3 (80%) then 5×10 squatless wallballs
- Complete 3 rounds for time of 15 DB thrusters (50/30#), 15 slam balls (40/30#), 15 burpees, 15 double unders
- Back Squat 20 rep max then 5x5R/5L Bulgarian split squats (30% 1RM back squat)
- AMRAP in 11 minutes of 7 C2B pull ups, 7 box jump overs (24/20″)
- Complete 3 rounds for time of 10 power snatches (135/85#), 20 ring push ups, 100 double unders
Reminder: CrossFit Endurance is cancelled for today.
Schedule Notes: We will be adding a 5:15 am class on Mondays, Wednesdays and Fridays starting this Monday. Sign up in Mindbody if you plan to attend!
This Post Has 9 Comments
Matt – I was there to see you make it look easy. Great job
Nice shirt! Airborne all the way!
Nice work Matt!
5:15am?! You people are nuts. I know Joe W. can’t wait to sign up for these times.
Question: Is 5:15am for the people that are just waking up or that haven’t gone to bed yet?
Option 2
I am a little disappointed that it is not 5 am, but should be able to make 5:15 work. this is what happens when you have kids and a wife that are out of the house by 6:45 every am.
For what it’s worth, my goal is to have the class wrap up by around 6:00 Murray.
For what it’s worth, a group of us thank you for taking Murray at 5:15am. Good luck with that!
Dave…I challenge you: Death by WODs every 12 hours: 5:15am and 5pm. (or 6:15 and 6).
Challenge accepted.