CF Barbending – CrossFit
Warm-up
Squat Flow + Thoracic Flow (No Measure)
Squat Flow + Thoracic Flow
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
Metcon (Time)
“Mini Murph”
800m MB Run
10 Rounds:
5 DB Bent Rows
10 Push-ups on DB’s
15 Air Squats
800m MB Run
athletes choice on MB/DB loading