A) BB Gymnastics:
1) 10 X 1 – Hi-Hang Snatch – AHAP
2) 5 X 2 – 3-Stop Snatch Pulls – heavier than last week
In good CrossFit tradition, we will be doing “Murph” to honor those who go to the fullest extents to protect our country. The warriors and great Americans who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. In case you are not familiar with this workout, it is one that most CrossFit gyms around the country choose to perform on this day.
If you have seen the recent movie Lone Survivor, you are familiar with Murph’s story.
“We do this in memory and honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Notes: Competitive athletes may choose to wear a 20# weight vest or body armor for the workout. Partition pull-ups, push-ups, and squats as you see fit.
C) Interval Work:
4 rounds of:
20 KB Swings (70/53k#)
20 BB Reverse Lunges (alternating – front rack) (95/65#)
*Rest 1 minute