Great job to everyone who came out to do “Murph” yesterday. It was great to see so many faces out there to honor our fallen service members. Also, congrats to the ladies that completed their hero WOD to kick off their “White” challenge.
Don’t forget that our regional event is this weekend from 9am to about 3 on Saturday and 9 to about 1 on Sunday. Please do all you can to come support this event for both our CFW regional event and final and the CFW team that will compete the following weekend to earn a spot to the CrossFit Games. This is a fundraising event so bring those dollar bills to donate and buy some yummy food!!
For 15 minutes establish a 1RM
Power clean, hang clean and squat clean. *these lifts should be done without dropping or resting. Perform 1 PC then right into a hang clean and then right into a full squat clean.
21, 15 and 9
EMOM perform 10 squats