5/19/14 – Memorial Day Murph on Saturday (Not Memorial Day)

5 Rounds

:45 ME Airdyne for Calories

:45 ME Clean into Thruster (95/65)

Rest :60

5 Rounds

:45 ME Box Jumps (24/20)

:45 ME Clean into Thruster (95/65)

RANT

CFSE will be hosting it’s 3rd annual Memorial Day Murph workout this Saturday during our 9:30am and 10:30am classes. ┬áBoth class times are open to athletes of any level. ┬áRead more about Murph and the workout dedicated to him here.

CrossFit Performance

STRENGTH

Clean into Thruster – find your working weight

METCON

5 Rounds

:45 ME Airdyne for Calories

:45 ME Clean into Thruster (95/65)

Rest :60

5 Rounds

:45 ME Box Jumps (24/20)

:45 ME Clean into Thruster (95/65)

CrossFit Fundamentals

SKILL

Strict Pullups > Kipping Pullups

METCON

2 Rounds For Time

50 Pullups/Ring Rows

50 HR Pushups

50 AbMat Situps

50 Squats