WOD 5.28.16

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

20 Minute Row/KB (AMRAP – Rounds and Reps)

20 Minute AMRAP –

200/150 M Row

10 Wall Balls 20/14

10 Burpees

10 KB Swings 55/35

10 SDLHP (KB) 55/35

RX+ = 300/250M, 72/55

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