Announcements
Memorial Day Schedule + Murph:
Murph: Saturday, 24 May: Warm-up begins at 8, Gym Closes at 10
Monday, 26 May, Memorial Day: Gym Closed
The Gym Lake Highlands – CrossFit
Murph Prep?
Today is choose your own adventure. There are two similar options. Metcon I is a straight forward Murph prep workout. You should choose this if you plan to do Murph.
Metcon II is similar but the gymnastics progress. If you’re not interested in doing murph you might want to chose this one.
A. Metcon Option I (Time)
3 Rounds for Time:
800m Run
25 Pull-ups
50 Push-ups
75 Air Squats
TC: 32 minutes
-athlets may partition the Pull-ups, push-ups and air squats
-no bands for pull-ups scaling
-RX+: pull-ups, push-ups, air squats straight though
B. Metcon Option II (Time)
For Time:
800m Run
27 Pull-ups
27 Push-ups
27 Front Squats (135/95)
+
Rest 2 Minutes
+
600m Run
18 C2B
18 HSPU
18 Thrusters (115/85)
+
Rest 2 Minutes
+
400m Run
11 BMU
11 Strict HSPU
11 Power Snatches (95/65)
TC: 32 Minutes
-no bands for pull up scaling