Molon Labe CrossFit

Strength: Front rack lunges
-4 X 10 @50% BW (RX+ 65% BW)

AMRAP 5 minutes of:
-5 Box overs @24/20 (jump up onto box then off to the other side. Turn around and go back over)
-10 Wallball shots @20/14
-15 AbMat sit-ups (RX+ toes to bar)

Rest 3 Minutes then:

Right into the MURPH prep

For time: MURPH Prep WOD:
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

15 pull-ups
20 push-ups
25 squats

*Use a weight vest if you have one.

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