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CrossFit Main Run max distance in 40 min*goal is steady state pace so that your speed out can be matched to your speed back to the gym.**scale to bike for 40 min if you cannot run, with a goal of the same pace the first 20 min, as the 2nd 20 min. options:Lvl6/5: (20 min […]

CrossFit: E5 min x 30 min (6 sets)5 strict pull-ups- as difficult as possible if it’s OKwith least assistance or most weight10 push-ups – as difficult as possible with least assistance or most weight15 back squats ~ 50-60% of 1rm

Rest/Recover

Open Gym: 8am – 10am

CrossFit Main strength E2:30MOM x 12:30 minBack Squatdirectly into: 5 jump tall box jumps 0: 3x BS @40%5x BJ2:30 3x BS @ 50% 5x BJ5: 3x BS @ 60%5x BJ7:30: 3x BS @ 70%5x BJ10: 3x BS @ 80%5x BJ12:30: AMRAP reps BS @ 90%

CrossFit AMRAP 20 min:options:A. 2 pullup, 4 pushup, 6 squatB. 5 pullup, 10 pushup, 15 squatC. 10 pullup, 20 pushup, 30 squatD. 15 pullup, 30 push up, 40 squat*choose your option and stick it out for 20 min! scale how you have been for Murph prep, add weight vest if you have been wearing it!

CrossFit Main AMRAP 15 min;5 synchro toes-bar/hanging knee raise (synch happens at top)5 synchro box facing box jump overs (happens at floor- just like BFB)10 bike calories- shared, one person working at a time*scale all movements based on test week

CrossFit Main: Bench press + DB bent over rowE2:30 x 12:30 (6x)0: 5 bench press x 35% of 1rm PPplus 5 BOR each side with heavy DB/KB2:30: 5 bench x 45% + 5 BOR5: 5 bench x 55% + 5 BOR7:30: 5 bench x 65% + 5 BOR10: 5 bench x 75% + 5 BOR12:30:

CrossFit 500m row. with 2 min rest x 5 setsGoal is to push the pace (faster than your 2k TT), but hold within 3-5 sec of each split time

Happy Mother’s Day! Rest/Recover