This coming Monday, May 31st, we will celebrate Memorial Day by doing “Murph” as a CFM community! There will be 2 morning classes at 7:00 and 8:30am. There will be 7 slots inside The Hut and 6 slots outdoors. If you reserve an outdoor slot, you can choose to share it with a partner. There will be a schematic at The Hut for you to sign up and claim a spot early this week 🙂
Yes, sometimes even Jonathan needs to go shoes off immediately post WOD 😉12 minute AMRAP:
18 KB Swing USA (24/18kg)
12 Burpee Box Jumps (24/20”)
6/6 KB shoulder to overhead (24/18kg)
Post time and scaling
Intended Stimulus
Pick your KB load based off of your ability to go unbroken on the shoulder to overheads on each arm. With that load established, strategize how you’ll break up the KB swings to ensure you’re able to push the pace through the entire AMRAP. Set an uncomfortable, yet maintainable, pace on the burpee box jumps. You will NOT jump over the box on these which means you need to reach full hip extension on top of the box each rep. Push the pace and have fun!
