All posts in “The Murph wod”

Work of Day Box CrossFit Latina

WOD 2019.07.04

Cash in 70 wall ball
Then
4rft
4 front squat 
6 back squat
8 thrusters
Cash out
800 RUN

Work of Day Box CrossFit Latina

WOD 2019.07.02

5rft
10 burpees
10 snatch alt db
10 ohs db
Then
30 step down kb

Work of Day Box CrossFit Latina

WOD 2019.06.28

5 rft
5 thrusters
10 Push press
15 Push Up
Amrap 4’
Power clean front squat 1-1 2-2 …
Cash out 50 power snatch

Work of Day Box CrossFit Latina

WOD 2019.06.27

800 run
30 clean & jerk
20 american swing
10 burpees pull up 
400 RUN bumper

Work of Day Box CrossFit Latina

WOD 2019.06.26

Front rack position
Back lunge perform 60 reps
Into 
4rft
12 db snatch
10 t2b
8 hspu
Cash out
20 WW

Work of Day Box CrossFit Latina

WOD 2019.06.25

4rft
15 mt bears walk
15 mt walking lounge
Into
2rft
16+16 kb clean
32 step down kb
16+16 kb press
32 box squat
Cash out
30 pull up + 30 t2b

Work of Day Box CrossFit Latina

WOD 2019.06.24

Each 3’
200 RUN 10 8 6 4 2 back squat – Push press

Amrap 5’
Burpees-wall ball

Work of Day Box CrossFit Latina

WOD 2019.06.21

Emom 20’
5 thrusters 60@
15 wall ball
200 run
Rest

Work of Day Box CrossFit Latina

WOD 2019.06.20

Increased weight 12’
3 power clean
3 front squat
3 back squat

4 rft
400 run
21 american swing
15 step down deficit

Work of Day Box CrossFit Latina

WOD 2019.06.19

50 muscle snatch
Directly into
Oh squat-wall ball 
50 strict press