Daily WOD

  • Saturday

    CrossFit Murdock – CrossFit

    Warm-up

    Saturday Warmup (No Measure)

    Complete 2 rounds:

    Row 250m or bike 1 minute

    12 hollow rocks

    30 sec dead hang

    12 air squats

    30 sec floor/wall static squat

    shoulder mobility with plates

    Metcon

    Butts and Barbells (AMRAP – Reps)

    2 minutes work at each station, 1 minute transition.

    2 Rounds:

    Deadlifts 155/125, 115/95

    Shoulder to Overhead 135/95, 95/65

    Back Rack Lunges 95/65, 65/45

    Bench Press 135/95, 95/65

    Evil Wheels

    Power Clean 135/95, 95/65