24
Jun
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
()
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