Happy Hump Day! I hope everyone had a nice long Memorial Weekend! While everyone in the CrossFit community did the traditional “Murph” wod on Monday, we started off the week with this….enjoy!


run 400m

20 squats

10 inch worms

10 hip openers


8 min EMOM:

10 pistols

and then 25 burpees (as fast as possible)


3 rnds:

2 min: KB deadlifts

2 min: calorie row

2 min: see the lights with plate