Who wants to do Murph again!
- CrossFit Ardor
- May 25, 2020
- 1 min read
Updated: May 26, 2020
Tuesday WOD:
3rds
40 alt single dB reverse lunges
30 alt db snatches
20 box jumps (sub burpees)
10 abmat sit emom until all 3 rds are complete
*switch to 2 emom if needed.
After: 25 renegade rows (per side)(50/35)
Warmup: 3rds
10 squats
10 knee to elbow
10 strict press
Demo movements
Mobility: dislocates, couch, add, pigeon
zoom at 7
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
https://us02web.zoom.us/j/6953024569
Meeting ID: 695 302 4569
Slight variation: 26:20 minutes 40 front squats 75lbs 30 power snatches 75lbs 20 box jumps 10 abmat every minute
25 renegade rows @37# A little more difficult with round free weights
WOD. 22:10 37#x2 for lunges 37# for snatches 10 abmats every 90sec