Congrats to everyone that finished Murph today. Great work at 5pm. GC took down the full Murph title at 37:57 and I have a video I'll post of the first 6min or so of the 5 o'clock class post mile run. Also great work by Annabelle who took the title for the 1/2 modified Murph.
Thursday WOD:
For reps complete:
4 minute row for calories
4 minute KB swings
Rest 2:00
4 minute shoulder press
4 minute box
Guys use 24K and gals use 16K for the swings, 65 lbs and 45 lbs for the shoulder press and 24″ and 18″ for the box.
This one is courtesy of CrossFit Calgary. Should be fun.
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