CrossFit Gypsum CO

Murph 14
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Friday, January 5th 2018

Warm-up

3 Rounds:

30 sec dead hang from pull up bar

1 wall walk

Duck walk down, bear crawl back

Strength/Skill
For sum of total weight moved:

Clean, 1 rep

Bench Press, 1 rep

OHS, 1 rep

Clean from floor, power or squat

*may make multiple attempts. Move at your own pace. 45min to complete

Thursday, January 4th 2018

Warm-up

4 rounds:

25 jacks

10 squats

4 rounds:

25 jacks

5 jump squats

Strength/Skill
none

Conditioning:

EWOD

2 rounds each, 5min each round:

A) 800m Run
B) 200m Row (1:1/ work : rest)
C) 40 burpees to 45# plate

*rest if you finish before min mark

Wednesday, January 3rd 2018

Warm-up

1 min arm circles

1 min lateral lunges

1 min mountain climbers

10 min handstand/walk practice

Strength/Skill
10 x 1 strict press @80%

Rest as needed

Conditioning:

w/ a partner

14 min AMRAP:

12 Cal bike

1 muscle up

*add 1 muscle up per round after both partners have completed the round

*complete full round while partner rests

*mod= 3 chest to bar pullups per MU

CrossFit Journal: The Performance-Based Lifestyle Resource