With a partner:
6 Rounds total (3 rounds each):
300m Row
20 KB Swings 70/53
10 Burpees over the Rower
-1 person works at a time
10 minute AMRAP:
10 STO 115/85
20 Alternating Pistols
5 Rounds:
5 Deadlifts 225/145
10 T2B
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
Max Effort 5k Run
Totally optional. Really.
http://www.gmap-pedometer.com/?r=707740
Run out to the water on E 10th st. Run a long the water. Go to Pier 42 and come back. It’s ~5k, honest.
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
20 minute time cap. Don’t want you being too sore for tomorrow’s fun!
21-15-9
Clean, 135# / 95#
Ring Dips
Ask Melissa what she did at Regionals in 2012
https://crossfiteastriver.com/wp-content/uploads/2013/05/melissa.jpg
In teams of 3x 15 minute AMRAP:
50 KB Swings
50 Wall Balls
50 Push-ups
50 Burpees
50 Pushups
50 Wall Balls
50 KB Swings
a) Works
b) Does 5 wall walks
c) Rest
Partners rotate after (b) finishes wall walks
————-
2 Partners? Do 30 reps for each movement.
a: Run 1 Mile. Row 2,000m. 75 Burpees. Bike 75 Calories.
Then without rest:
b) 12 rounds of:
4 HSPU
8 C2B
12 Goblet Squats 53/35
a: Pick your WORST nonstructural exercise
-Post what you did to comments
-30 minute time cap
