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We changed the WOD due to weather. We started the group off with a hang for time from the pull-up bars, then a hold for time in the bottom position of the squat. Next, came the WOD: Run 400m, 50 squats,30 pull-ups, 400m run, 40 squats, 20 pull-ups, Run 400m, 30 squats, 10 pull-ups. We finished it up with a hang for time from the pull-up bars and hold for time in the bottom position of the squat.
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"Buddy Murph"
With your buddy, run 800 meters with a 80lb/40lb sand bag
100 Pull-ups per team
200 Push-ups per team
300 Squats team
With your buddy, run 800 meters with a 80lb/40lb sand bag
All new comers to CrossFit are encouraged to take the workouts slowly using fewer reps and time limits. We will help you scale and modify the workout to your ability. Please bring your water bottle and a towel.
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