160530 Monday May 30th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm Up – Run (classic) (No Measure)

Inchworm X 1

Frankenstein X 2

Spiderman X 1

Squat / Broad Jump X 1

High Knees X 2

Skipping High Knees X 2

Butt Kicks X 2

Karaoke X 2

Metcon

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

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