Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
27
05
2018

Memorial Day 18

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a. RUN – 3 easy road runs

b. roll calves, hammies, lats and pecs

c. 3x: 100m row, 4 pull ups, 6 push ups, 8 jumping air squats

Metcon

A: 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

B: “Half Murph” (Time)

800m Run (6 RR)

50 pull ups

100 push ups

150 air squats

800m Run

C: Metcon (Time)

“Modified Murph”

5, 7, or 9 RFT

1 Road Run

5 Ring Rows

7 Push Ups

9 air squats

author: admin

Comment
0

Leave a reply