CrossFit Gypsum CO

Murph 14
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Wednesday, September 25th

Pre:

Warmup #1

Strength:

     3x ME dead hang pull ups

Cond:

50 Double Unders

5 Rope Climbs

40 Doubles

4 Rope Climbs

30,3

20, 2

10, 1

Tuesday, September 24th

Pre:

     Warmup #2

Strength:

   5x5 HBBS

Cond:

   12 min AMRAP:

   7 power snatch (95/65)

   21 Double Unders

Midline: 3 x 10 bar rollouts

Monday, September 23rd

Pre:

Warmup #5

Skill:

Muscle up progression/practice

Cond:

     With a (20/14) Medball complete the following:

4 RFT:

400m run

20 wall balls

15 Medball Sit ups

10 dips (ring or dip station)

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