Murph or Cindy 5/24/14

Main – CrossFit

The third WOD – the Chipper, is an option if you plan on doing Murph on Monday. You would likely not enjoy doing Cindy now. So this is an option for you.

Warm-up

Coaches Choice

Metcon

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.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Memorial Weekend Chipper (Time)

500M Row
400M Run
300 Singles
200 Seconds Hollow Hold (accumulate)
100 Seconds Superman (accumulate)
50 Double Unders (150 Singles)
30 Jumping Pull-ups
15 Clean and Jerks 135#/95#
Only do this if you plan on doing Murph on Monday.

Cool Down

Coaches Choice

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