Monday

Elite Wellness – 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”- Complete 0-3 of the following:

1)AMRAP :90 x 10

Row for Calories

Rest 1:00

2)Deadlift

1×1 80-90%, 1×6 60%, 1×5 70%, 1×4 80%

3)3 sets:

10/10 Single Arm DB Benchpress

1:00 Backward Sled Drag (light)

:45 Side Plank (each side)