Salt Lake City CrossFit – WOD

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2 rounds:

200m run

5 inch worms with 1 push up

:15 calf stretch each side

:30 couch stretch each side

10 air squats

10 hollow arch swings

3-5 pull-ups


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


5 mins machine at an easy pace


Group stretch 3-5 mins

Monday, May 27th, 2019 at 2:00 am / WOD