CROSSFIT

“MURPH PREP 7”

30-Min. AMRAP Of:
Buy-in: 1600m Run

5 Pendlay Rows
10 Push-ups
15 Air Squats

Run 400 after every 5 rounds
Rx = 1/2 bodyweight

WEIGHTLIFTING

Snatch Focus

GYMNASTICS

Pull-up & Handstand Push-up Focus