June 4th, 2019

Perfect weather for Murph on Monday. Lots of first timers,pr’s and brave people wearing vests for this gruelling but meaningful Hero WOD. One of many highlights today was watching people who were finished go back out and do the last mile run with those who were last to finish the movements. This is what CF is all about! No one is left behind! Congrats to everyone who showed up and did this WOD!

Today’s WOD

4 Rounds, With a Partner

1 Min on, 1 Min off

Double Unders

Double KB Step Back Lunge

Dumbbell Power Cleans

Calorie Row


Score: Total Reps with Partner



  • Double Under → Double Under Attempt
  • Step Back Lunges → Reduce Weight
  • DB Power Clean → Reduce Weight → DB Hang Power Clean → Russian KB Swing

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