CrossFit WOD Tuesday May 21st 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

On a running clock AMRAP each section:

0-5min.
100 Double Unders
20 Burpees

5-10min.
5 Push Jerks 135/95
10 Pull-ups

12-17min.
100 Double Unders
20 Burpees

17-22min.
5 Push Jerks 155/105
8 CTB Pull-ups

24-29min.
100 Double Unders
20 Burpees

29-34min.
5 Push Jerks 185/115
3 Muscle UPs

Little advanced today, but we haven’t done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.

You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.

If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.

Notice you get a 2min. REST after each jerk + pull section to change your weights etc..

Categories: WOD

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