CrossFit Murph Prep WOD 10 minute AMRAP 200 meter run 10 pull-ups -rest 5 min- 10 minute AMRAP 200 meter run 20 push-ups -rest 5 min- 10 minute AMRAP 200 meter run 30 air squats *wear a vest if desired*
CrossFit Skill 4 min EMOM 3 Pause Cleans - 2 second pause at knee WOD 12-9-6-3 Thrusters (95/65) Lateral Burpees Over Bar Power Cleans (95/65) Lateral Burpees Over Bar