Strong work today everyone!

MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend.

Conditioning:

Solo Option 1:

MPCF Board WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 28 May 2016

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

Solo Option 2:

MPCF Board WOD

“MP”

15 Burpees

30 Squats

45 Unanchored Sit-ups

600m Run

 

5 rounds for time

 

Partner Option:

“Fancy” (Nancy’s mean sister)

Run 400m

15 Overhead Squats (135/93)

 

10 rounds for time

Partners alternate whole rounds

 

Flexibility:

ROMWOD

 

Royal Huddleston Burpee Challenge:

Day 112

 

 

Post WOD choice, time, and experiences to comments