Murph is 1 day away! Remember to sign up for the 10:00 a.m or 11:00 a.m heats tomorrow and count on the Goodness food truck joining us.

Warm Up:
Row 250 M
15 Wall balls

Mobility: 10 Min
Athlete Choice Mobility to prep for workout and Saturday Murph

Strength:
3 x 8-12 Strict Shoulder Press

Metcon:
In Teams of 3 Complete 3 Rounds /Athlete for Time:
20 Cal Row
15 Wall Balls (20/14)
*1 Person Finishes a full round before next teammate can start*

Elite Competition Class

1) Strict Press 15 min
4 Rep Max

2) Front Squat 20 min
10×3

3) Strength Conditioning
Every Other Minute On the Minute for 20 Mins: Goal is to increase each round.
20 Unbroken Double Unders Then the following complex:
Power Clean + Hang Squat Clean + Front Squat + Jerk