Complete 4 rounds of: 7 Power Cleans 10 Pull Ups 500 Meter Run (RX-165/110) (M-135/95)

6 mile Assault bike For Time

Complete 5 Clean & Jerks Every minute on the minute for 15:00. (RX-135/95) (M-115/75)

For time: 150 Double Unders 125 SL Sit Ups 100 DB Box Step Ups 75 Deadlifts 50 Burpees 25 Handstand Push Ups (RX-24”/20”)(M-20/18”) (RX-45/30) (M-35/25) (RX-115/75)(M-95/65)

Complete for time: 27 Calorie Row 27 Thrusters 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters REST 3:00 9 Calorie Row 9 Over the bar Burpees 15 Calorie Row 15 Over the bar Burpees 21 Calorie Row 21 Over the bar Burpees 27 Calorie Row 27 Over the […]

Complete this 18:00 Amrap of: 7 Hang Cleans 7 Front Squats 7 Calorie Ski Erg (RX-135/95) (M-115/75)

Complete 20 rounds of: 5 Wall Ball Shots 10/9’ 1 Power Clean (RX-225/155) (M-180/120)

Complete 50-30-15 reps of: DB Alternating Hang Snatches Calorie Bike Box Jumps (RX-55/40) (M-45/35) (RX-24/20) (M-20/18)

Complete 3 rounds of: 800 Meter Run 10 Clean and Jerks (RX-155/105) (M-125/85)

Memorial Day “MURPH” Class times: 7am – 8am and 9am.

MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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