CrossFit Gypsum CO

Murph 14
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Wednesday, January 3rd 2018


1 min arm circles

1 min lateral lunges

1 min mountain climbers

10 min handstand/walk practice

10 x 1 strict press @80%

Rest as needed


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