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April 30, 2019

CrossFit UNLEASHED - Long Island City, New York | Dutch Kills, Sunnyside, Woodside, Astoria, Gym

Murph Strong Week 4

Primer

3 Rounds
1 Minute Cal Bike
1 Minute Ball Slam
1 Minute Anchored Situps

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STRENGTH

Push Press (5 – 5 – 5+)

Sets Across
on the 3rd and final set perform a max rep set of push presses.
Heavier than 4/16

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CONDITIONING

Bloom (Calories)

10 minutes To complete
50 Double Unders
20 Shoulder to Overhead 115# / 75#
40 Double Unders
15 Shoulder to Overhead 115# / 75#
30 Double Unders
10 Shoulder to Overhead 115# / 75#
20 Double Unders
5 Shoulder to Overhead 115# / 75#
10 Double Unders

Then max Calories in the remaining time