CrossFit – Sat, May 27

American Fit Co Northwest – CrossFit

Warmup

4:00 AMRAP:

100m Run/ 250m Bike

0:20 High Knees in place

0:20 Butt Kicks in place

10 Quick Air Squats

1) 10 Kip Swings

2) 10 Scap Pull Ups

3) 10 Down Dog / Up Dog

4) 10 Scap Push Ups

5) 5/side Rig Calf Stretch

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