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

Everyday Athletes Now – CrossFit

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Front Squat (7×1 @90%)

Split Jerk (7×1 building)

Metcon (Time)

For time

100 front squats (135/95)

Every break complete 10 hand stand pushups

Everyday Athletes Now – CrossFit

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Snatch (x1 @80% every :30 for 6 min )

Metcon (Time)

3 rft

12 hang Power snatch (135/95)

12 push press

12 bar facing burpees

Rest :60

Split Squats (3×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

1:00 double under work

1:00 rest

Bench Press (5×3 ahap)

15 band pull aparts between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 15

30 alternating walking lunge

10 inch worms

30 alternating step ups

100′ overhead plate carry (45/25)