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MURPH PREP FRIDAY

CrossFit One World – CrossFit

Deadlift (E3MOM for 9 mins 3 Reps @ 85%-90% of 1RM Deadlift)

COACH: Don’t rush and give your athletes enough time to warm up for their deadlifts. Seasoned athletes can start warming up while Coach is explaining the proper technique of lifting to beginners. Manage your time properly.

Metcon (AMRAP – Rounds)

MURPH PREP FRIDAY

20 Min AMRAP:

– 400m Run

– 1 Round of Cindy

– 400m Run

– 2 Rounds of Cindy

– 400m Run

– 3 Rounds of Cindy… etc

Every round, increase Cindy by 1 round. Run stays the same.

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