6/8/2012 WOD

The Brave souls who came out on a Hot Memorial Day for “Murph”


Back Squat

15 Minutes to find a Heavy Set of 3



Hand Release Push Ups

Sit Ups

Run 400M in between each round and to finish


CrossFit for Hope will be during our 10-11 Class This Saturday


Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.