WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two-three rounds:

150 Single Unders

3 Pull Ups

6 Pushups

9 Air Squats

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

Slick Murph (Time)

1 mile run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile run

1/2 Murph (Time)

800m run

50 Pull Ups

100 Push Ups

150 Air Squats

800m run

Inclement Weather Plan

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

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