CrossFit Sudbury – 09112016 – “Ghetto Preacher”

Hey Friends!

killler row times!  Proud of all you guys for giving those rowers what-for and winning at life.  I’m hoping by Wednesday morning we find out that Trump didn’t win, because I feel like, regardless of your political stance, that’d just be embarrassing for America.

Murph coming up on Friday – make sure you get to the gym a little early and do some warming up and mental prep.  Remember, if you don’t feel like doing the full Rx’d “Murph”, you can scale it back to a shorter run, less reps, rowing, etc.  Make it work for you, but everyone should be able to get a good, challenging workout in.  When things are getting tough, think about folks who had to sleep in a trench full of mud, blood, and bodies.

Todays WOD is a bit of a “Nate” style WOD.  Get after it, but keep those muscle ups looking sexy.


Every Minute for 10 Minutes:
ODD – 8 Chin ups. Weighted if possible. Strict.
EVEN – 12 Kettlebell swings. Russian. Heavy.

Metcon – “Ghetto Preacher”:

5 Rounds for time:
2 Muscle ups (sub 5 Chest to bar pull ups)
8 Kettlebell Swings (70/50/35)
48 Double Unders