A big congrats to those that hit Murph prescribed on Saturday and tamed the beast. Sore bodies almost always follow a Hero wod like Murph but you can bank those hard earned reps for a few benchmarks to come over the next few weeks.. And a shout out to our CFN Silverbacks who represented and claimed 2nd place in Masters Metcon Madness on Saturday. These guys are making a habit of podium finishes and we’re are the fast becoming the Masters Centre of Excellence in the growing CF community..This week we start a new skill block and add a little more grunt into our wods.
Strength
E2M 5R
1 Power Snatch
1 Hang Power Snatch
1 Heaving Snatch Balance
1 Overhead Squat
WOD
” Black Hole ”
3 x 3:00/3:00
18 Cal Row
18 Bar Burpee
MR OHS (42.3/30)
Rest 3:00
15 Cal Row
15 Bar Burpee
MR OHS (50/35)
Rest 3:00
12 Cal Row
12 Bar Burpee
MR OHS (60/40)
Score each AMRAP separately.