Murphy’s Revenge

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10 Good Mornings

10 Pass Throughs

10 Air Squats

10m Duck Walk

10 Bottom Squat Calf Raises

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Coaching

Movement Prep

– thruster

– pull up

– double under

Metcon

Murphy’s Revenge (Time)

24 Deadlifts 95/65

then….

6 Rounds

6 Thrusters 95/65

6 Pull Ups

24 Double Unders

then….

24 lateral burpees over bar

RX+ = weight vest 20/14