We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25.

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

Strength

EMOM 5
Muscle Snatch (↑)
Directly Into
EMOM 5
Power Snatch + 2 Overhead Squats (↑)

Conditioning

AMRAP 12
3 Rope Climbs (Fx: 2) (Rx+: 6)
6 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
12 Hand Release Push Ups