Saturday

7:00am          

Skill: Full Clean
a) pos 1 + toes+ pcatch
b) pos2 + toes+ pcatch
c) pos3 + toes+ pcatch
Repeat with Full Catch

Wod
9 Minute Amrap
9 Barbell Full Cleans
9 Barbell Behind the neck press
9 Burpee O bar "

8:00am Perfromance

Thruster
From Rack
Reps 5/4/3/2/2/2 (6sets)
Superset
Max Strict Pullups

16 Min Amrap Teams of 2
200m MB Carry Same time.
33- H/P/Clean 165/105
43-Wall Ball
33-T2Bar 

 

9:00am CrossFit Health


WoD             "Team Murphy"
 Round 1            Round 2             Round 3
600m Run         800m Run         1600m Run
20 Pullups         30 Pullups        50 Pullups
40 Push Ups      70 Push Ups       90 Push Ups
80 Air Squats    100 Air Squats  120 Air Squats