Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Yesterday, Mitch and Chris tried "Muscle Murph": 1 mile run – 50 muscle-ups – 100 handstand pushups – 150 front squats (95#) – 1 mile run. Mitch: 1:06:00. Coop: 1:28:00. Ow.
This Saturday is Bring-A-Buddy! Your friend is your ticket into the 9am group – for free!
Next week is Nurses' Week! Nurses do CrossFit groups for free…..and they'll do a free Safe Lifting clinic on Saturday. See a nurse? Thank them! Get them water!