CrossFit Diamond
  5/29/2017
@ CrossFit Heroes: Murph

Workout Description:

1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run. For time. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 


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@ CrossFit Heroes: Murph with Vest

Workout Description: Murph workout with either vest or 20 pounds weight
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@ Diamond: CFD 170528

Workout Description:

Power Clean

3-3-3-3-3

Then....

5-10-15

Power Clean 155lb/105lb

Push Jerk 155lb/105lb

Wall Ball (3 reps) 20lb/14lb


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