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      Dec
      19
      2019

      December 21, 2019

      By admin 0

      CrossFit Queen Creek – CrossFit

      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

      Clean complex

      Every :90 for 12 minutes Power clean, front squat, hang power clean, front squat

      Metcon (AMRAP – Rounds and Reps)

      8 Min AMRAP

      5 KB DL 70/44

      5 single arm kb swing 70/44 (per arm)

      10 DU

      Metcon (Time)

      For time:

      100 sit ups