Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
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
Metcon (No Measure)
“AFTER PARTY”-
1)Snatch-
1×80%, 4×72.5%, 3×75%, 2×77.5%, 4×75%, 3×77.5%, 2×80%, 2×70%
2)For Time:
30 Double KB Clean and Jerks 53/35
Rest 1:00
20 Double KB Clean and Jerks 53/35
4 Rope Climbs
Rest 1:00
6 Rope Climbs
30 Double KB Front Rack Lunges 53/35
Rest 1:00
20 Double KB Front Rack Lunges 53/35
800 yard Sandbag Run 70/50
3)AMRAP 2:30 x 3
9/7 Calorie Row
11 Thrusters 75/55lbs
Rest 2:30 (Continue where you left off)
4)Complete:
9 Muscle Ups
Rest 3:00
9 Muscle Ups
Rest 3:00
9 Muscle Ups
Rest 3:00
Max UB Muscle Ups
5)C2 Bike
55:00 w/ Heart Rate @ or below 180-age
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