CrossFit 1013

Memorial Day Weekend WOD and BBQ - We will be doing "Murph" on Saturday followed by some BBQ and socializing for those that will be around. We will run heats starting at 9:30am until everyone's done. You can do Murph on your own or split it up with a partner. Bring something to grill and or something to drink.


Strength/Skill
Strict Press

5×1 (Use same weight for all 5 sets of 1 rep. Pick a weight heavy enough to have to rest 1-2 minutes between sets)

Then

Weighted Pull up

5×3 (Use same weight for all 5 sets of 3 reps. Pick a weight heavy enough to have to rest 1-2 minutes between sets)

**

Then

WOD
A: 10-9-8-7-6-5-4-3-2-1

Strict Press

Ring Rows

B: 10-9-8-7-6-5-4-3-2-1

Strict Press 95#/65#

Strict C2B Pull up

Then note you WOD time and do 

40 Abmat Sit ups right after WOD