Friday WOD – 042718

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow.

6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

WORKOUT OF THE DAY

Wellness
A1. Front Squat @32X0: 6×2
A2. SA Ring Row @30X2: 6×6

B. AMRAP 10
20 Wallballs 14/10
10 Jumping Pull-ups

Fitness
A1. Front Squat @32X0: 6×2
A2. SA Ring Row @30X2: 6×6

B. AMRAP 10
20 Wallballs 20/14
10 Pull-ups

Performance
A. Jerk w/ Pause in Dip: 10×1 across HTLW

B1. Front Squat @32X0: 6×2
B2. SA Ring Row @30X2: 6×6

C. AMRAP 10
20 Wallballs 20/14
10 Pull-ups

D. sMU: 8×2
(Working towards sMU? 5×5 Partner assisted transitions on high rings)