CrossFit – Fri, May 16
Murph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am  RESERVATIONS

Warm-up

400 m run

samson

runners lunge

10 scap pull ups

10 hanging knee raises

10 plate burpees

5 toes to bar

1 single foot lock rope climb

5 T2B

10 OH walking lunge w/plate

White (Time)
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
https://www.crossfit.com/workout/2011/11/08#/comments

Cooldown

bretzel

pigoen

band leg