CrossFit Gypsum CO

Murph 14
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Monday, September 16th

Pre:

Warmup #6

Skill:

     Take 10 Minutes and Find a heavy 2 Rep Touch and Go squat clean.

Cond:

  21-15-9

Squat cleans (135/95)

Dips (Rings or Station)

Midline: 3xME plank

Friday, September 13th

Pre:

    Warmup #6

Strength: 

  5x3 Thruster (Get Heavy!)

Cond:

5 Muscle Ups

Then 4RFT

5 Thruster (135/95)

10 C2B Pull Ups

5 Bar Over Burpees

Then

5 Muscle Ups

Sub MU 3 dips, 3 pull ups

 

Wednesday, September 11th

As you know, today marks the 12th anniversary of the most heinous attacks to take place on American soil.  To commemorate the 2,977 victims of the terrorist attacks on the World Trade Center, Pentagon, and flight 93 we will be doing a special workout. So go hard and remember those who have sacrificed so we can do what we love.

warm up:

#3

Conditioning:

2001m run or row

11 box jump (30/24)

11 slam balls (AHAP)

11 dips

11 power clean (175/115)

11 HSPU

11 kettbell swings (2/1.5)

11 toes 2 bar

11 dead lift (175/115)

11 push jerks (135/95)

2001m run or row -- if you ran at the beginning then row and vice versa

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