email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

SWOD + AMRAP

Tuesday, May 12th, 2020

Pushup Challenge: Day 45 -102x PUSHUPS! wowsers! Those of you keeping up with the challenge are going to crush murph this year!

See Private Facebook page for WOD Demo

SWOD/SKILL:

3 RNFT:
10 Behind the Neck Press
10 Shoulder Press
10 Front Raise
10 Upright Rows
1x Wall Walk

METCON:

15 min AMRAP
10x Clean & Jerk 135/95
10x WB 20/14
10x Bar Hops (over and back = 1 rep)

See demo video for different scaling options and equipment use

UPDATES/EVENTS:
A few people have asked about possibly switching the evening class times to 4:30, 5:30 & 6:30 pm
If you are opposed to this please let us know, otherwise when the doors open back up we may see how this works out.

MURPH SHIRTS! Pre-Orders are due THIS Wednesday May 13th!
(Im HOPING we will be open the 18th!)
Either way we will be doing Murph or a version of it on Memorial Day either at home and then again all together at a later date IF we’re not open by then! Y’all have requested we do our Murph shirts again this year…. there is limited time so these will be PREORDER only! They are $25.00 each. You can use VENMO (@crossfit-droogs) or if you’d like your card on file charged let Mal know. Please be specific on which style and size you would like and write it in the description box in Venmo.

See Sample Options above…
Women’s Boxy Crop (same one as the pink we used for BB4B)
Women’s muscle tank (We’ve used this style in previous years)
Men’s tank 
Unisex T-shirt 

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