september 14, 2019

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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 (AMRAP – Rounds and Reps)

10 MIN AMRAP with Partner

100 Meter run

10 T2B

6 Squat Clean Thrusters 155/105
split up reps as needed, both partners run

Metcon (Time)

With a partner complete the following for time

50 tire flips with jump (not through)

50 Push ups

50 Ring rows

50 Cal Ski

50 Russian KB swings 70/53

50 OHS 95/65
switch every five reps