Remember tomorrow night is the Murph workout.If you are not in the members group on facebook please request to be in it. Its called “train Harder crossfit members group.” All the details are there.

If you want to come in today and just row or bike or stretch feel free too.

2:00 minutes Row
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Bradford Press with Lockout
15 Russian Kettlebell Swings

Strength Conditioning
20:00 minute EMOM
Minute 1: Deadlifts 5-5-4-3-3
Minute 2: 13/10 Calorie Row Minute 3: Strict Press 5-5-4-3-3
Minute 4: Rest
*Deadlift + Strict Press %
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%