Memorial Day Murph WOD and BBQ is next Monday! We'll be doing some training today with the benchmark "Cindy". Use this as a gauge if you should be doing Half Murph or Full. Scaled or Rx.
-Announcements will be posted later today (Murph WOD & BBQ / Hydrostatic Body Composition testing / CrossFit Social / Summer Teen Program)
Warm up / Shoulder mobility
Strength / Technique work - Overhead Squat
7 sets x 3 reps @ Moderate weight - Form Focus
Benchmark MetCon - Cindy
20-Minute AMRAP of:
-Rx+ = Weighted (No guarantees on vests / bring your own if you have it)