05/25/2020

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

3 Ring Rows or Jumping Pull-ups

3 Push-ups

6 Air Squats

Metcon

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