MC

Getting to be that time of Year...
Annual Jigsaw Run is coming up...
MURPH Challenge Sign-Up HERE (Donate to a GREAT cause!)
Now we can even register under OUR Affiliate ~ Crossfit WR!!! Just like the OPEN...we are recognized by the industry...pretty cool!

Warm Up
3m Light Bike
3 Rnds ~
3 Scap Retractions + 3 Strict Pull Ups
6 Russian Babymakers
9 OHS
12 Abmat Sit Ups

BB Warm  Up

HAPPY HOUR
3 RFT ~
12 Power Cleans (135/95)
12 C2B Pull Ups
12 Push Press (135/95)
12 TTB

SQUAT
OTM x 7 ~ 2 Pausing Back Squats
Rest 2-3 min
Every 2 Min ~ 8 Front Squats (climbing)

FINISHER (Mid-Line)
Not for Time...
30-20-10
GHD Sit Ups
Hip Extensions

Stan ~ 10:12 (95#) / no squat
tb ~ 10:23 (3:08-7:10-10:23) / 175# Pause Sqt / 165-175-185 Front Squat / Completed finisher