True to Narrows CrossFit tradition, everyone in the gym will be completing Murph. If you have not completed Murph, you will do it at your first opportunity in lieu of the workout of the day. It is a “moment of silence” that is an important part of the CrossFit culture, we will all have an opportunity to pay our homage to our fallen brothers and sisters.
Alternating OTM x 10 (5 Rounds):
Odd - 5 Strict Pull-Ups (Weighted if Poss.)
Even - 5 Front Squats
* Climbing or Across, choose your poison.
3 Giant Sets:
50' DB/KB OH Walking Lunge (left arm)
10 Single DB/KB Stiff-Legged DL (left arm)
50' DB/KB OH Walking Lunge (right arm)
10 Single DB/KB Stiff-Legged DL (right arm)
15 Strict Weighted V-Ups
* Rest 2:00 between sets.