New Ulm CrossFit – WOD

Warm-up

2 Rounds

200m Jog

10 Scap Shrugs

3-5 Strict Pull-Ups

10 Scap Push-Ups

5 Push-Ups

8 Squat Jumps

Mobility

Wrists on the floor

Low Lunge

Squat Hold

Down Dog to Cobra

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

Metcon (Time)

THE DARRIN

3 Rounds

20 Deadlifts 135/95

25 Cal Bike

15 Power Cleans 135/95

25 Cal Row

10 S2OH 135/95

100m Run

Weightlifting

Max out anything you want