WOD

Wednesday 5/15

Wednesday 5/15
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

MURPH PREP #9

25 Minute AMRAP
20 Strict Pull-ups
40 DB Strict Press
60 Air Squats
40 Deadlifts

*In Teams of 2
*Score Rounds & Reps

Beg – Choose own weight w/focus on technique
Int – 155/115lb
Adv – 225/155lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

MURPH PREP #9

Circuit A
10 WBS
20 DB Suticase Deadlift
AMRAP Push-ups

Circuit B
10 Mtn. Climbers (ea.)
20 DB OH Lunges
AMRAP Ring Rows / Pull-ups

Circuit C
Run 200m
AMRAP Burpee Box Step-ups

*Complete each circuit for 2 minute intervals / 30 second rest
*Complete the above 4x through

5 Minute Clock
Max Effort Rig Hang Hold
*15 Air Squat penalty every time you come off

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