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Who wants to do Murph again!

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

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3 Comments


CrossFit Ardor
CrossFit Ardor
May 27, 2020

Slight variation: 26:20 minutes 40 front squats 75lbs 30 power snatches 75lbs 20 box jumps 10 abmat every minute

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deroh0
deroh0
May 27, 2020

25 renegade rows @37# A little more difficult with round free weights

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deroh0
deroh0
May 27, 2020

WOD. 22:10 37#x2 for lunges 37# for snatches 10 abmats every 90sec

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