14crossfit_murfreesboro_murph

Thank you to everyone who came out Monday for Murph. We had a great turnout and a great time!

Strength: Wendler Back squat

5 reps @ 65%
5 reps @ 75%
max reps @ 85%

Remember all loads are based off of 90% of your actual 1RM

WOD: 9-6-3
Bear complexes (95/65)
Muscle ups (scale with chest to bar pull ups)