Reminder that all gym closings or postponed class times will be announced via the CrossFit Woodbridge blog if the following day is closed or delayed and Facebook the day of if a coach can’t make it to class because of the road conditions. We will do everything we can to have class but we won’t put anyone in danger. Please refer to both mediums for announcements. Thanks
Today:
Deadlift
3-3-3-3-3
METCON:
10 minute AMRAP
50 double unders
10 back squat (135/95)
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
