Monday – November 10, 2014

Posted: November 10, 2014 by CrossFit NE Georgia in Uncategorized

“Murph” for Mutts is THIS Saturday!!
Come join us for a fun WOD followed by a cookout! It’s going to be a BLAST! (And you may even take home a puppy)

Murph Logo

111014

Strength
Shoulder Press
3 reps @ 80%
3 reps @ 85%
3 reps @ 90%

 

WOD
Buy-In
Row 1000m

6 Rounds
9 Chest to Bar Pull-Ups (sub regular pull-ups or ring rows)
9 KBS 70#/53#
9 Front Squats @ <60% of 1RM

 

Modification
Row 500m

6 Rounds
4 Pull-Ups or Ring Rows
4 KBS
4 Front Squats 

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