5/22-5/28
Monday
Murph Prep Monday:
10 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats
*Shamelessly stolen from CrossFit Mayhem
Tuesday
Strength
10 minutes to work up to a heavy
5 Rep Push Press
WOD
5 Rounds For Time
Row 200 Meters
8 Push Presses @75% of what you got for the 5 rep push press today
4 Wall Walks
Wednesday
For Time
6-9-12-9-6
Lateral Burpees Over Barbell
Hang Squat Cleans (135/95)
Chest To Bar Pull-ups
Thursday
4 Rounds- 60 seconds at each station for max reps
Air Bike, Calories
Hip Extensions
DB Bench Press (50/35)
Toes To Bar
*everyone starts on the bike
Friday
4 Rounds Each For Time
10 Strict Handstand Push-ups
15 Dead-lifts (205/135)
20 Wall Balls (20/14)
30 Double-unders
Rest 2 minutes between rounds
Saturday
Ryan
Five rounds for time of:
7 Ring Muscle-ups
21 Burpees
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