Murph
We had a day filled with emotion as we honored and remembered all service men and women that paid the ultimate sacrifice for our freedom. To all our 802 Community currently deployed, you were also in our hearts as we powered through another year of this humbling work-out. We miss you!
Test WOD
Now that our Murph Prep Mondays have come to a close, our next focus will be CLEANS! Today we will lock in our 1RM immediately following a nice, challenging WOD! Participating in the Nutrition Challenge, or not, all classes will be hitting this one today!
The Board
The WOD
- PLEASE NOTE SPECIFICS ON HOW YOU PERFORM THIS WOD. YOU WILL WANT TO 'RETEST' IT THE SAME EXACT WAY.
- THE CLOCK FOR YOUR 1RM CLEAN BEGINS IMMEDIATELY FOLLOWING THE WOD. FOR EXAMPLE, IF YOU FINISH AT 15:30, YOU HAVE UNTIL 27:30 TO COMPLETE YOUR CLEAN.
- THERE IS A HARD 18:00 TIME CAP FOR PART I. IF YOU DON'T FINISH, YOUR SCORE IS TOTAL ROUNDS PLUS REPS. You cannot bleed into your Clean 1RM time to finish.
Shoulder to Overhead =Push-PressOR Push-JerksHang Power Clean (HPC)Ab Mat Sit-Up (AMSU)Part IIIf you are new to CrossFit, your focus should be on form and technique rather than a 1RM. Perhaps focus on doing 3 good reps instead of 1.https://youtu.be/EKRiW9Yt3Ps
