CrossFit WOD, May 25, 2019

Free PizzaWarm-upWarm-upI. 4 minute AMRAP w Partner
P1: 5 BB DL + 5 BB Good Mornings
P2: Inchworms
*partners perform 5 synchro Burpees after each round

II. 4 minute AMRAP w Partner
P1: 5 KB DL + 5 RKBS
P2: Inchworms
*partners run 100m after each round

III. 7 minutes w Partner build to 3 rep DL of metcon weightMetconMetcon (Time)PARTNER WORKOUT
TEAMS OF 2…

2 ROUNDS FOR TIME
40 Calorie Bike
80 Medball Sit-ups (20/14 touch behind head)
40 Deadlift (245/175)|(185/125)
80 Burpee Over Bar
400m Run With Medball*

*Partner 1 works while Partner 2 rests. Both partners run the 400m at the same time, can switch off holding the medball as needed. Medball can not rest on the shoulders or back.

OPTIONAL BUN BLASTER
EMOM x 8 MINUTES
MIN 1 – Plank Hold
MIN 2 – Glute Bridge HoldNewsMurph is Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday. Sign-up link: https://docs.google.com/spreadsheets/d/1JJVbT1b1eEAlu3V3KaIc1ANy2-tfRG5jN4ekOSZAKIQ/htmlview

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