#MURPHPREPMONDAY

Barnes Corner CrossFit – CrossFit

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Warm-up

7 Minute Clock:

ROW/BIKE or SKI 2 Minutes

2 Rounds:

35 Band Pull Aparts

20s Hanging Flutter Kicks

5 Eccentric Pushups

PRIMER

(10 MIN RUNNING CLOCK TO COMPLETE)

3 Giant Sets:

10 Dumbbell Bench Press

30s Max Double-Unders

15 Deadlifts (205/145)

30s Max Double-Unders

20 Dumbbell Bent Over Rows, (10 each side)

Metcon (AMRAP – Reps)

32 MINUTE CLOCK

At GO:

4 MIN MAX CALS ROW

at 28:00 for 10 Min AMRAP:

25 DU’s

20 Squats

15 Situps

10 Pullups

5 Burpees

at 18:00

4 MIN MAX CALS SKI

at 14:00 for 10 Min AMRAP:

5 Burpees

10 Pullups

15 Situps

20 Squats

25 DU’s

at 4:00 Max Cals BIKE until time runs out.
each round of the chipper is 75 reps.

Score is TOTAL REPS + CALS

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