Molon Labe CrossFit

Strength: Back squat
-4 X 10 @65% 1RM
Superset with:
-4 X 10 Lateral slam ball @20/15

EMOM 10 Minutes of:
-6 Alternating dumbbell/kettlebell snatches @50/35
-6 Clapping push-ups
*Complete all 12 reps each minute.

MURPH Prep WOD:
1 pull-up
2 push-ups
3 squats

2 pull-ups
4 push-ups
6 squats

3 pull-up
6 push-ups
9 squats

4 pull-up
8 push-ups
12 squats

*If you have pull-ups down do not kip. These are strict pull-ups…. use a weight vest if you have one.

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