CrossFit WOD – Wed, May 24


Memorial Day “Murph”

Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.


Tickets and info:

CrossFit9 – CrossFit WOD


Strength (Checkmark)

4 Sets For Quality:

4 Sumo Deadlifts with 5 sec negative each rep and fast up

4/4 High Box Step Up

Bottom of Squat hold with plate x 30 sec

rest 2 minutes between sets

TC: 18 minutes

Metcon (4 Rounds for time)

4 Rounds:

15 Overhead Squats

15 Box Jump Overs

200m Run
L1: 45/35

L2: 75/55

L3: 95/65