Molon Labe CrossFit

Strength: Bench Press
-4 X 10 @65% 1RM
Superset with:
-4 X 10 Rollouts with wheel or barbell

WOD
Buy in:
-10 Alternating Turkish get-ups @35/26

Then:
21-15-9
-Deadlifts @BW
-Handstand push-ups

 

MURPH Prep: (not for time)
10 pull-up
12 push-ups
13 squats

12 pull-ups
14 push-ups
16 squats

13 pull-up
16 push-ups
19 squats

14 pull-up
18 push-ups
22 squats

*Use a weight vest if you have one.

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