Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200m Run or 250m Row

20 Walking Lunges

20 KB Swings

20 Ring Rows

20 Banded Good Mornings

200m Run or 250m Row


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
Hero workout “Murph”. Remember that this workout is about digging deep when things get hard. Challenge yourself, but be smart. Pick scale options that will allow you to maintain form for high number of reps.

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 30 Minutes

100 KBS (53, 35)

100 Wallballs (20, 14)

1000 Meter Row

100 Sumo Deadlift High Pulls (53, 35)

100 Medball Cleans (20, 14)

1000 Meter Row
The volume is relatively high today so break sets as needed with your partner to ensure quick transitions. You should be able to effectively maintain row splits and pacing should be around 80%.

Categories: wod

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