Friday May 15th 2015

We will be doing our annual May long "Murph" this Monday at 10 am.  All other classes will be canceled that day, please join us for this classic CrossFit hero WOD.  

Prep

Coach's choice dynamic 

200m row 

5 muscle up progressions 

3 Position cleans 

5 Russian KBS 

Strength 

Bench Press- build to a PR 

Conditioning 

18 min EMOM 

1st- 1-5 Muscle ups or Ring dips 

2nd - AMRAP Power Cleans - unbroken 105/155

3rd - 8-10 Russian KBS 50/70 

Recovery 

Easy walk or row 

Group stretch or super friend smash party