The Day After Murph

5/30/17 TUESDAY CROSSFIT

A. Metcon (Weight)

"The Day After Murph"

4 RNFT:

5 Tempo Front Squats @ 50% 31X1
10 DB RDL (light)
15 MB Sit Ups 20/14

score = front squat weight

Tempo = 3 seconds down, 1 second pause at the bottom, stand up with power, 1 second rest at the top

B. Metcon (Calories)

W/a Partner:

30 seconds of work followed by 30 seconds of rest for 20 minutes alternating movements:

1. Calorie Row
2. 50m Shuttle Run

Score = total calories rowed between partnership

30 seconds of rest/transition time between each movement