Wod's

Friday 05.26.17

Announcements:

1) On Memorial Day, Monday May 29th, we will be honoring the heroic acts of Michael Murphy with the Hero WOD "Murph". This Hero WOD is programmed for many boxes throughout the country. This is a challenging WOD that will push you not only physically but mentally as well.

-Gym opens @ 7:30am for stretching & mobility

-Two separate sign-ups for heats:

-1st Heat will start @ 8:00am

-2nd Heat will start @ 8:30am

*Murph will have a 1 hour time cap*

-Gym closes at 9:30am for the remainder of the day

Strength

Front Squats

Every 2 minutes

3 @ 80%

1 @ 89%

3 @ 80%

1 @ 92%

3 @ 80%

1 @ 95%

CrossFit WOD

10 min AMRAP:

50 Double Unders

25 Power Snatch (75/55)

15 Bar Facing Burpees

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com