Note with school going back today (Monday) the 8.15am Zoom session is replaced by a 9.30am session.
Zoom
CrossFit – 5.30am, 9.30am, 5pm
Legends – 7am
HIIT – 6pm
A) Zoom WOD
E3M x 8 rounds
200m Run then AMRAP (incrementing)
3-6-9-etc (+ option to alternate rounds with)
Pull-Ups (Bicep Curls)
Pushups (Dips)
Squats (Lunges)
– after the 200m Run buy in for each round begin again at the 3s
– score = total reps of Pull-Ups, Pushups and Squats
Or
B) On your own (Scale appropriately. e.g. half “Murph”, quarter “Murph”)
“Murph”
For time:
1600m Run
100 Pull-Ups
200 Pushups
300 Squats
1600m Run
– 10/5kg vest
– partition as required
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