CrossFit Gunnison
Please note: Murph is infinitely scalable for all ability levels!!
3rds NFT
10 Strict C2B Pull-Ups
16 Unbroken Dbl KB Front Rack Walking Lunges, adding
200m Farmer Carry
For Time:
21-15-9
Hang Squat Clean (115/80)
Strict Handstand Push Ups
200m Run
Mobility Finisher
4rds NFT 12 each side Bulgarian Split Squat 15 Bent Over Row 20sec on 10sec off for 8rds at each station: (16min) Complete all 8rds before moving to next station. Station 1: Row for Cals Station 2: Wa
REGISTER FOR THE WORLD WIDE CROSSFIT OPEN: https://games.crossfit.com/ 4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - Kips w/ pause in each position then 1min Rest between EMOMS 11min Alt EMOM (3
1in Deficit Deadlift 4 sets of 5 reps Every rep with a reset at the botom All sets at 55-60% 1RM or same weight as last time Jan. 11th For Time: 21-15-9 Strict Handstand Push Ups Hang Squat Clean (135
