Every Four Minutes for 20:00 (5 rounds)

Concept2 Row, 300 meters (sprint!)
Deadlift, 3 repetitions (5 second tempo)

Rest as needed then,

Rope Climb, 5 rep’s using the most challenging technique available

Note: Athlete choice on the deadlift weight today. Find a weight that is challenging but that ensures you can achieve all 3 rep’s consecutively and while maintaining a minimum of a 5 second tempo. Record each round as a fraction of the split time over the weight. Compare today’s times and weights to April 28, 2021.

State Beach Lifeguards doing “Murph” with Eddie!


Thursday Schedule

  • CrossFit at 6AM, 10:30AM and 4PM
  • Teenager Class at 3PM


Facebook Comments