Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
25 Minute AMRAP
30 DB/KB Hang Clean
30 DB/KB Front Squats
30 Handstand Push-ups
200m DB/KB Farmers Carry
L2: 35/25
L3: 50/35
Use 2 DBs or KBs. Share work load as desired.
For the farmers carry, go out together and trade as needed.