Murph-ish.

CrossFit

Warm-Up / Skills

3 Rounds:

Sprint (Wall and Back)
5 Knee-to-Elbow (or toe-to-bar)
5 Push-Up
5 Air Squat

View Public Whiteboard

Strength

Exercise: Back Rack Lunges/lbs
Reps: 4 X 10
Comment: 135/95

Scaled: 95/65

Metcon

Murph-ish

MUST BEGIN AND END WITH 240 Run. everything in between can be broken up however you choose.

240m Run (Big Sign in front & back)
33 Pull Ups
66 Push Ups (Feet on plate- no worming ppl!)
99 Air Squats (Squat to med ball)
240m Run (Big Sign)

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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