Molon Labe CrossFit

Strength: Back squat

-4 X 5 @75% BW (RX+ 80% BW)

 

For time:

-30 Slamball @30/20

-100 Meter row

-25 Slamball @30/20

-200 Meter row

-20 Slamball @30/20

-300 Meter row

-15 Slamball @30/20

-400 Meter row

-10 Slamball @30/20

-500 Meter row

*12 Minute time cap.

 

MURPH Prep WOD:

15 Rounds of:

-5 Pull-ups

-10 Push-ups

-15 Air squats

*Use a weight vest if you have one.

 

Also try combinations like:

-5 Pull-ups

-5 Push-ups

-15 Air squats

-5 Push-ups

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