150626 - FYF

Don't forget "Murph" next Friday.
We'll be doing the workout one time only that day, Friday the 3rd of July, 2015 at 6am. We will be doing it at the gym. If you want to do it with 20lbs on your back, bring a small backpack. We have a limited number of vests and they are first come first served.  

Warm up
2 rounds
200m run
10 hand-release push-ups
10 rotating planks
10 PVC lunging pass thrus

5: max distance row
5: max lateral burpees over the rower
5: max double-unders
5: rest
5: :30 on :30 off front squats M:115 F:75
5: :30 on :30 off push press
5: :30 on :30 off floor press (stop when your triceps touch, not your elbows!)

Michael Reynolds

CrossFit Level 1 Coach