WOD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
*Courtesy of CrossFit.com
*Compare to 05.27.2019

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

EMOM 30 minutes of:
1 Hang Power Snatch

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

CF Linchpin: Test 10
5 Rounds for time of:
15 Wallball Shots, 20/14
15 Power Cleans, 95/65

Or, as a 2-person team...
For time:
150 Wallball Shots, 20/14
150 Power Cleans, 95/65

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

5 Rounds for time of:
50 double-unders
15 Push Press, 75/55
10 Toes-to-bar

Or,
For time as a 2-person team:
500 Double-unders
150 Push Press, 75/55
100 Toes-to-bar
*Compare to 05.06.2019

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".