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Nov
28
2019

november 30, 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

Metcon (Weight)

Every :90 for 12 minutes

1 clean

1 front squat

1 hang clean

1 front squat

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

3 kb snatch (per arm)

5 sumo squats

7 russian kb swings

20 DU/40 SU