CrossFit Gypsum CO

Murph 14
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Friday, August 16th

Pre:

Work on double unders

Strength:
50 yd Sled push & 400m farmer carry

Conditoning:

For time & Cal

2 min max effort row

2 min max effort bike

100 Double unders (sub 3:1)

800 M run

Midline:
3 x ME Plank

Wednesday, August 14th

Pre:

    Warmup #1

Strength:

OHS  4 x 5

 -wt that allows best technique-

Conditioning:

     12 min AMRAP

12 Burpee squat jumps

12 KB swings (2/1.5)

   12 Pistols

 

Tuesday, August 13th

Pre:

Warmup #4

Strength:

     Jerk 2x5, 2x3, 4x1

Conditioning:

       For Time:

200 m run

4 rounds:

12 sandbag sq clean (50/30)

9 T2B

Cash out- 30 Double under

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