Memorial Day Murph! Monday May 28th we have two options for you:
8:30am or 10am. Bring a friend or family member and wear your Red White and Blue!!
NewEra CrossFit – WOD
OPF: Metcon (No Measure)
Alternating OTM x 12 (6 Rounds):
Odd Minutes – 1:00 Recovery Row
Even MInutes – :45s for Max Strict HSPU
Not for score, as this is for practice.
On the row, we are looking for a simple recovery pace. Be able to hold a conversation throughout if we had to. On the handstand pushups, we can take as many attempts as we’d like on the wall, but cap our efforts at the :45s mark.
If we not completing strict handstand pushups today, let’s complete max strict pushups to the floor to build our gymnastic pressing today.
OPF: BOAT RACE (Time)
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.