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Wednesday 5/31/2017

Strength: Squat Clean 2-2-2-2-2 50′ Handstand walk between sets. Conditioning: Emom 10 Min 7/5 Burpee Box Jumps 24/20 Wod: Amrap 10 Min 5 Hamdstand Push Ups 3 Squat Cleans 155/105 

Tuesday 5/30/17

SMR Mobility  Strength: Split Jerk 20 Minutes to work on technique or go heavy athletes choice. Wod: “Anni” 50-40-30-20-10 Double Unders  Ab May Sit Ups 

8th ANNUAL MEMORIAL DAY MURPH at HACF

Thanks to all of you who participated today – It’s always nice to see people willing to give up a holiday morning to honor the reason we have that holiday in the first place,….but then to take on one of the most brutal WODs that CrossFit has to...