North Industry – CrossFit Warm-up Warm up 3 (No Measure) 3 Rounds of: Pass Throughs Lateral Leg Swings Deep Squats Weightlifting Power Clean (TnG for 2) Metcon Metcon (AMRAP – Rounds) EMOM 12 6 Shuttles 3 Power Cleans (115/80)Rx Plus- 155/108 Foundation Work KB Front Rack Carries (53/35) trading off and on with a partner […]
North Industry – 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
North Industry – CrossFit Metcon (Time) Teams of 3 75 reps each of: Box Jumps Jumping Pullups KB Swings 35/26 Walking Lunges K2Es Push Press 45/33 Hip Extensions Wall Balls Burpees Double UndersOne person works at a time.
North Industry – CrossFit Sam and Tariho will be leaving for their new life this weekend! Be sure to say goodbye. We will miss you guys. It’s been awesome to see you improve and get stronger. Now go fourth and concur! Warm-up Warm-up 8 (No Measure) 3 Rounds of: Hip Glides Table Tops Broad Jumps […]
North Industry – CrossFit Warm-up Warm-up 6 (No Measure) 3 Rounds of: Good Mornings Jumping Jacks Walking Lateral Lunge Gymnastics Handstand Walks & Hallows for 10 minutes, alternating minutes. Metcon Metcon (Time) 3 Rounds of: 18 Sit-ups 18 Box Jumps (24/20) 18 Russian Swings (53/35) Foundation Work 800m with a Kettle Bell (53/35), anyway you […]
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