Main – CrossFit

View Public Whiteboard

cfw 1 (No Measure)

3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS
Murph times are 8:15, 9:00, and 9:45 ONLY

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
There will ONLY be a NOON WOD on Friday “tomorrow”