Today's Workout: 050510

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!

Start here

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