CrossFit Gypsum CO

Murph 14
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Monday, August 12th

Pre:

Row 500 M

30/20/30

Strength:

     Squat clean 8 min EMOM

Conditioning:

   15 min AMRAP

5 pull ups

10 clapping push ups

15 wall balls

Midline: 100 reps ab exercise- athlete choice minimum 10 T2B + 10 K2E

Friday, August 9th

Pre:

   Warmup #3

 Strength:

   Front Squat: 8,5,5,3,1,1

Cond:

   20 min AMRAP

   5 push press (115/75)

   10 FS (115/75)

   15 DU (sub 3:1 single under)

Thursday, August 8th

Skills:

Olympic lifting or pick a skill to work on

Cond:

Make up a WOD from this week, prior, or we can design one based on the athlete’s weakness

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