"Murph" This Monday. Classes at 7am, 9am, 11am. Sign up at the gym!
Warm up: glute ham raise, sit ups, good mornings
1 . 9, 7, 5, 3, 1 Deadlift (increase weight as you go)
1 set of toes to bar after each set
2 . For Time:
400, 300, 200, 100 Meter Row
40, 30, 20, 10 Wallballs
crossfithavoc.com 