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workout of the day
[WOD]

Murph prep Monday

4/30/2023

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Metcon

Freedom (RX'd)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep.

- 2 options -
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)

Independence
12 min AMRAP
200m Run
7 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
15 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
25 Air Squat

Liberty
12 min AMRAP
200m Row
10 Body or Ring Rows
-Rest 2 Min-
12 min AMRAP
200m Row
20 Bar Push Ups
-Rest 2 Min-
12 min AMRAP
200m Row
20 Squats (to a box or ball)


  • Target number of Round each set: 5-7 rounds
  • Minimum number Rounds before scaling: 3 rounds
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    Coach Erin

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E-mail: erin@fortcollinscrossfit.com

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  • Home
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    • Fitness Programs
    • Mobility Library
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    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Gym News