“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym!
Warm up: planks, push ups, sit ups
1 . For 4 Sets:
4-10 Ring dips
8-20 GHD sit ups
2 . 2 Rounds For Time:
20 Box step overs with 2 dumbbells or kettlebells
20 Shoulder to Overhead
20 Box step overs with 2 dumbbells or kettlebells
20 Handstand Push ups
crossfithavoc.com 