CrossFit Gypsum CO

Murph 14
a banner1
banner 1 small
banner 2a small
banner 3 small
banner 3a small
c small
ca banner
d small
daa banner
ea banner
f banner

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

CrossFit Journal: The Performance-Based Lifestyle Resource