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

200ft OH / Front Rack Combo KB Carry (35, 26)

24 Double DB Bent Over Rows (35, 20)

120m Sled Pull (AHAP)

12 Tire Flips

24 Calories Row
One partner works at a time.

Splitting distance and reps up evenly. Break up reps to keep intensity and fast transitions. Sled weight should be slightly over body weight. TF scale (3x KB Sumo DLs)

Categories: wod

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