Friday & Some Murp Info

So the memorial day weekend is here.  We will have a BBQ after the workout.  We are starting at 9Am.

Image result for crossfit murph pictures

Here is what we have going on today.  Happy Friday

Friday CrossFit
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Warm-up
We have a Benchmark Workout Today.  Get With Coach On Getting Warmed Up.   Talk With Coach About What a Benchmark Workout Means.
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Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Compare your results to last Fran Time.
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Rest until relatively recovered, and then…
Accessory Work
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm