Friday 180525

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Strength

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Complete every 2:00 for 18:00:

3 Sumo Deadlifts

Add weight each set building to a heavy triple.

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WOD

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Complete as many rounds as possible in 5:00 of:

5 Sumo Deadlifts, 225#/155#

15 Ab-mat Sit-ups

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It’s time.

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Murph on Monday.

All of that running in the WODs is about to pay off. On Monday we’ll be doing Murph at CrossFit Evolve. We have bumped up the sign-ups in Zen Planner to accommodate the large numbers we have every year. Here are some details for you:

Both inside rigs and outside rigs are fair game for use on Monday.

There will be scaling options including a 1/2 version as well as a partner version. Murph is an extremely high volume workout. Talk with the coach about scaling options if you have questions.

Please sign up. If the WOD shows full, it will be full because all of the pull-up bars will be occupied. 

The 11am Open Gym will still be available. There will also be folks doing Murph at 11am. Please plan accordingly.

This is one of our favorite community days at Evolve. We can’t wait to throw down this WOD with you!

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