2015 CrossFit Games women beginning “Murph”.

WU:

EMOM 10:

1-  150m Run/ 200m Row

2- 15 Sit-ups + 10 Air-Squats

*alternate each round with row and run*

SKILL:

EMOM 10:

1- :30 Max DU + :30 Max Pull-ups

2- -REST-

*Full Effort!!*

ST:

Backward Lunge (3×8 HEAVY)

*With Rack. 4 Each Leg. Work up to Heavy, then do 3 total sets.*

COOL:

1 min each:

Frog, Pigeon