Friday - CrossFit

 MURPH AND MINI MACK

MURPH AND MINI MACK

Mobility

Shoulder Mash Block + Ball
Lat Distraction

Warm up

Row 500m
20 Strict Press empty bar

Strength
Push Jerk (2-2-2-2-2)

CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Dan Shrum