Workout of the Day
AMRAP 12:00
3 Strict Pull-Ups or Chin-Ups
6 Deadlifts (/225/185/155/135/..)
9e Single Arm DB Push Press
Rest 6:00
3 Rounds of:
2:00 Air Bike, Distance
2:00 Burpee Box Jumps
Notes
In the AMRAP segment aim for a steady but challenging pace, not a sprint. The deadlift should not be super heavy, something you can do unbroken without issue. If you recently did pull-ups you can perform 3-6 strict toes to bars.
In the 3 round workout aim for consistency in your burpee reps and bike distance.
CrossFit Group Class Programming Template (WK3/9)
Brooke’s “active rest” station from yesterday’s workout.
Murph Heats Live!
Want to sign up for a 2023 Murph heat?!! Registration is open on Zen Planner! This is a free community event that is a ton of fun! There will be grilling, dogs, and so, so many reps. Full details and scaling options coming soon! But for now, snag a spot!