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Writer's pictureCrossFit Ardor

Gym is ready and waiting!

WOD: Pre-Murph practice

On the 0:00

1 mile run

On the 10:00

Amrap 10

10 pull-ups

20 push-ups

30 squats

On the 20:00

1 mile run


After: 4rds

6 burpees with DBs Deads (50/35)

50 DUs

*burpee with dB deads, do your burpee and stand up bringing the DBs up to your waist


Warmup: 400m run

Then 3rds

3 burpees

5 push-ups

10 lunges


Mobility: couch, spidey, Samson, add


Zoom at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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8 Comments


Dawn Lataille
Dawn Lataille
May 18, 2020

I was close to Daren, minus 10 PUs & assisted by bands 100 singles each rd for after party😊 Full Murph is going to take awhile...

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CrossFit Ardor
CrossFit Ardor
May 18, 2020

Can’t forget about the 4rd after Party!

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kcb981
May 18, 2020

Did 100 singles instead of du

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kcb981
May 18, 2020

Dang you guys: Mile 1: 9:29 3total rounds plus 5pullups Mile 2: 9:31 After: 4:28

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CrossFit Ardor
CrossFit Ardor
May 18, 2020

1st mile 6:48 5rds 10 pull-ups 20 push-ups 2nd mile 6:54

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