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May 9, 2019

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

Murph Strong Week 5

Primer

Tabata Air Squat x 2
2 Rounds of:
8 Sets
:20 seconds Squat
:10 seconds Rest
Rest 1 Minute

Have a Vest? Wear it.

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STRENGTH

Deadlift (3 – 3 – 3)Across

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CONDITIONING

Heartbeats 2.0 (Time)

For Time:
10 Squat Cleans 155# / 105#
15 Burpees
8 Squat Cleans  185# / 125#
15 Burpees
6 Squat Cleans  205#  145#
15 Burpees
4 Squat Cleans  225# / 155#
15 Burpees
2 Squat Cleans  245# / 165#
15 Burpees

Scale – Perform Heartbeats

Heartbeats (Time

)For Time:
10 Squat Cleans 155# / 105#
20 Burpees
8 Squat Cleans  155# / 105#
20 Burpees
6 Squat Cleans  155#  105#
20 Burpees
4 Squat Cleans  155# / 105#
20 Burpees
2 Squat Cleans  155# / 105#
20 Burpees