For time:
Double unders
abmat situps

*optional challenge: go for unbroken reps and every time you break on DU you must complete 5 burpees before resuming the workout


We will be doing Murph today to honor all who have given the ultimate sacrifice for our freedom. 

Heats will start at 9, 9:45 and 10:30. Make sure you arrive early to warm up! Doors open at 8:30am.


Don’t forget: There is no open gym on Saturday. We will be attending the Rememeber the Heroes Event at CrossFit Discovery on Daniel Island. Sign up at http://www.remembertheheroeswod.com.

On Monday, heats for Murph will start at 9, 9:45, and 10:30. Doors open at 8:30!

3 person teams
18 minute AMRAP:
Athlete A- Assuault Bike Cal
Athlete B- Row for calories
Athlete C- Runs 400m
*switch when athlete C completes run
*score is AB cal + row Cal


5 min AMRAP:
5 squat cleans (135/95)
30 double unders

rest 2 minutes

5 min AMRAP:
3 squat cleans (185/125)
10 toes to bar

rest 2 minutes

5 min AMRAP:
1 squat clean (225/145)
6 bar facing burpees