May 30th, 2016 CrossFit WOD - Strongpoint CrossFit

May 30th, 2016 CrossFit WOD

May 30th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

6 Inch Worms

6 Perfect Stretch

Two rounds:

10 Arch/Hollows

10 Burpees

Mobility: Shooter’s Choice!

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

1/2 Murph (Time)

800m run

50 Pull Ups

100 Push Ups

150 Air Squats

800m run

Accessory Work

Back Squat (7×[email protected]% E2M)

Cash Out

2K Recovery Row (Time)

70% pace

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