Memorial day is quickly approaching!  As always we will be doing our annual Memorial Day Murph workout in honor of Lt. Michael Murphy.  We will only have our 6am, 7am and 8am CrossFit classes for that day.  There will be NO 9am, or Open Gym and no evening classes. We will be programming Murph but will also have many scaling options available.  

WOD:

#family feud

Class Divides Into 2 Teams (Male/Female):

AMRAP 25:

50 Meter Sled Push (90/45) *This is approx 2 Down and Backs in Front of box.  Push High handle down, low handle back

100 Meter DBall Run (50/30lbs) Drive and Back

200 Meter Run

CASHOUT:

#body armor

2-4 Rounds

100m KB Carry (50m Farmer/50m Front Rack)

15 KB Swings

10 KB Row (each arm)