CrossFit Gypsum CO

Murph 14
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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

CrossFit Journal: The Performance-Based Lifestyle Resource