Monday, 25/05/20

Monday, 25/05/20

Note with school going back today (Monday) the 8.15am Zoom session is replaced by a 9.30am session.



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




B) On your own (Scale appropriately. e.g. half “Murph”, quarter “Murph”)



For time:

1600m Run

100 Pull-Ups

200 Pushups

300 Squats

1600m Run


– 10/5kg vest

– partition as required

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