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May 25 2017

24
May

May 25 2017

May 25 2017

This Memorial Day we’ll be hosting “Murph” during the 8:30, 9:30, and 10:30AM slots we’ve set up for classes! We’ll also fire up the grill with burgers and hot dogs while our friends at CoreLife Eatery host a free lemonade stand! Anybody is welcome to attend. Bring a side, too! The event is totally free!

Our friends at StrongTower CrossFit are hosting Murph on Friday, May 26th if you can’t join for ours. Here is a link to more information and how you sign up: http://strongtowercrossfit.com/murph2017/

STRENGTH
A) Thruster 3-3-3-3-3-3
*Find a heavy 3*
B) Rope Climbs 3×4

WOD
AMRAP 9 mins: Snatches, Kettlebell Swings and Wall Balls
Complete as many rounds as possible in 9 mins of:
12 Snatches, 115/85 lbs
12 Kettlebell Swings, 70/53 lbs
12 Wall Balls, 20/14 lbs, 10/9 ft

TEST OF GRIT
Bring Sally Up
“Bring Sally Up” – Hold at top of Push-up
“Bring Sally Down” – Hold at bottom* of push-up

*Chest must not rest on floor.