Wellness Revolution CrossFit – CrossFit

WELCOME New Members:
Ben Shields
Kayely-Morganne Shields

Memorial Day WOD at 10 a.m.
Box will open at 9:45 a.m. Monday
Bring your Friends & Family!

Warm-up

Metcon

Metcon (Time)

Murph Meets Brown

Teams of 4

1 Mile Run

24 Deadlifts (295 / 225) / S(225/155)

50 Pull Ups

24 Box Jumps (24/20) / S(step ups)

100 Push Ups

24 Wall Balls (20/14)

150 Air Squats

24 Bench Press (195/135) / S(135/85)

50 Pull ups

24 Box Jumps (24/20) / S(step ups)

100 Push Ups

24 Wall Balls (20/14)

150 Air Squats

24 Cleans (145/115) / S(115/75)

1 Mile Run
Team runs 1 Mile together.

Each team members does 6 of the 24 reps listed one at a time.

Break Down for other movements:

Pull ups: 12, 12, 12, 14

Push ups: 25, 25, 25, 25

Air Squats: 37, 37, 37, 39

Work one at a time!