CrossFit Boro – CrossFit
Dynamic Warm-up (No Measure)
Movement Down Sprint Back
Butt Kicks
High Knees
Flamingo
Frankenstein
Lunges
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