CrossFit Boro – CrossFit

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Dynamic Warm-up (No Measure)

Movement Down Sprint Back

Butt Kicks

High Knees




Side Shuffle

15 Air Squats

20 Arm Circles Forward and Backwards

20 Pvc Pass Through

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
There will be a 1 Hour time cap

Metcon (Time)

Scaled Option

For Time:

1/2 mile run

50 pull ups/ 50 ring rows

100 Push Ups

150 Air Squats

1/2 Mile Run

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