Daily WOD

  • Two-fer Tuesday

    CrossFit Murdock – CrossFit

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    Warm-up

    Shorter Warm-up (No Measure)

    180m run or 200 m row or 1 minute bike

    10 lunges

    10 push ups

    10 leg swings

    10 cobras

    10 hollow body to superman

    Metcon

    ABQ Wash (Time)

    4 RFT:

    400m run

    8 Power Cleans 155/105 (115/75)

    12 Push Ups

    Rx+- ring push ups, power cleans 185/125

    15 min cap

    Adam (Time)

    5 RFT

    7 C2B

    14 AKBS 55/35/20

    21 Wall Balls 20/14/10

    CFM: Adam (Time)

    5 RFT

    7 C2B

    14 AKBS 55/35/20

    21 Wall Balls 20/14/10

    Conditioning

    500m Row (Time)

    Max Effort 500m Row