MURPH DETOX

MURPH DETOX

PSKC CrossFit – CrossFit

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SKILL

Warm-up (No Measure)

DOUBLE UNDER PRACTICE

https://www.youtube.com/watch?v=9FLc4h5mhrk

****For People Who Have DUBZ:

Flight Simulator: UNBROKEN Get as far as you can! (If you mess up/start over at the reps you are on)

5-10-15-20-25-30-35-40-45-50 then back down

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

3 x 9 Minute AMRAPS/Rest 1 Minute Between AMRAPS:

AMRAP 1:

P1: Plate Burpees x6 (45/25) (lighter weight)

P2: 30 Double unders/singles /line jumps

P3: Rest

AMRAP 2:

P1: 150 Meter Row (SPRINT)

P2: Russian Swings x12 (53/35) (44/26) (35/18)

P3: Rest

AMRAP 3:

P1: 150 Meter Ski (SPRINT)

P2: 12 Single KB Presses (6 each arm) (53/35) (44/26) (35/18)

P3: Rest

**Everything is going on at the same time: P1 and P2 are working on movements at the same time and P3 is resting. When P1 and P2 are finished they rotate and keep the same order throughout the AMRAP. Teams may not rotate until each movement’s reps are complete.

Score: Total REPS of ALL 3 keep a running total. Row and Ski are worth 150.

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