top of page
Search
  • Writer's pictureCrossFit Gunnison

Thur. May 6, 2021


MEMORIAL DAY MURPH & BBQ

Join us in 4-weeks for our annual Memorial Day Hero WOD: “Murph” Monday, May 31st at 10am


5min AMRAP

21 Toes to Bar

100m Run

15 Box Jump Overs (24/20)

- 3min Rest -

5min AMRAP

15 V-Ups

200m Run

12 Box Jump Overs (24/20)

- 3min Rest -

5min AMRAP

9 Toes To Bar

300m Run

9 Box Jump Overs (24/20)


Stability Finisher


Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=946298849




71 views0 comments

Recent Posts

See All

Every 2min for 6 sets: 1 Hi Hang Squat Cleans + 1 Hang Squat Clean + 2 Front Squats Adding 15min AMRAP 14 Box Jumps (24/20) 16 (8ES) DB Hang Power Clean & Jerk (50/35) 14 Toes to Bar 1min Rest

4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -

Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L

bottom of page