Monday 11-24-14

11-24-14

11-24-14

THANKSGIVING MURPH! Come to RCF1 at 8 AM on THURSDAY for the hero WOD “Murph” before you go HAM on Thanksgiving (or Turkey). Family and friends welcome!!!

Warm Up:

CrossFit Warm-Up with variations

Skill:

Muscle Up

WOD:

As Many Rounds as Possible in 20 Minutes:
400m Run
3 Muscle Ups
21 Sit-Ups
14 Goblet Squats, 53/35

After Bash:

1 Attempt at Max Effort Bodyweight Back Squats

ONE Nation Competitors:

Same as Class & After Bash

Travel WOD:

As Many Rounds as Possible in 20 Minutes:
400m Run
6 Pull Ups
6 Push Ups
21 Sit-Ups
14 Dumbbell Goblet Squats, 53/35

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