TBT Summer 2014 There WILL come a day when we can do this again!

TBT Summer 2014
There WILL come a day when we can do this again!

Warm Up and Mobility

Strength
Strict or Bench Press
65% x 5
75% x 5
85% x 3
95% x 1-3
85% x 3

Oly
Snatch
OTM 6
First 3 Minutes
1 x Power Snatch + OHS
Last 3 Minutes
1 x Snatch

“Dirty Fozzie”
30 KB Swings  70/53
30 Burpees
30 Goblet Squats
20 Burpees
30 KB Lunges (alt)
10 Burpees

The Murph Challenge. By now you have all heard us talk about our plans for Memorial Day Murph and how important that WOD is to us. We will host the WOD at our box and have our tshirts available however the ‘Official Murph Challenge’ has opened for registration, so if you are interested in raising funds for the LT Michael Murphy Scholarship Foundation, you can do so by heading over to themurphchallenge.com to register. Be sure to put CrossFit Rail Trail as your affiliate. Mike, PJ and I are already signed up!