CrossFit Golden: Sunday 5.26.19

Metcon

In teams of three, complete as many rounds as possible in 15 minutes of:
6 Dumbbell Hang Power Cleans (40/25 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then..

In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses (40/25 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at anyone time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/27/19

Memorial Day “Murph” is here!!! Heats times are at 9:50am and 10:40am Your assigned heat time and pull-up station will be posted on the website on Sunday night and will also be on the whiteboard when you arrive Monday. If you haven’t signed up yet or need to change your heat time or workout option email [email protected] ASAP!!

Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example warm-up will be written on the board.
Please check the board when you get in the gym to see which “station”you’re assigned to.
Don’t forget we’ll be having a BBQ after the workout, where CFG will provide Hot Dogs, Burgers, & Elk Burgers!
Please bring a side dish or drink for the BBQ!

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Workout Options:

“Murph” Rx’d

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

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1/2 “Murph”

Run 1/2 Mile

50 Pull-Ups

100 Push-Ups

150 Air Squats

Run 1/2 Mile

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Partner “Murph”

Run 1 Mile (Together)

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile (Together)

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Strategy:

For the reps, partition them however you’d like.

We recommend either 20 rounds of “5 Pull-Ups, 10 Push-Ups, 15 Air Squats” or 10 rounds of “10 Pull-Ups, 20 Push-Ups, 30 Air Squats” for Murph Rx’d.