Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 rounds

Hip circle walks x12

Hip circle clams x12

Hip circle bridge x12

Hip circle squats x12

Deadlift (5rm tng)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

30 kb swings (53/35)

200m run

30 db push press(40/25)

250m row

Everyday Athletes Now – CrossFit

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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

Everyday Athletes Now – CrossFit

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Bench Press (1rm)

Barbell Row (4×8 ahap)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Box jumps

10 push-ups

20 step ups

20 alt db snatch (50/35)

Everyday Athletes Now – CrossFit

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Squat Clean (Build to a 1RM)

Metcon (Time)

For time

60 one arm db clean and jerk(50/35)

50 push-ups

40 alternating db squat snatch

30 hand stand push-ups

20 db ohs

10 hand stand pushups

25 min cap