Ocean Crossfit Murph 2017 Veronica Lola Photography-15_preview.jpeg


3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm)

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell hang clean and jerks 50/35
14/12 Calorie Row

Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.