Monday

30
May

Monday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

1 ROUND (6:00 CAP)

100m Run

5 Ring Rows

5 Scap Push-Ups

5 Lunge + Lunge + Squats

Into…

1 ROUND

100m Run

5 Ring Rows or Jumping Pull-Ups

7 Push-Ups

10 Slow Air Squats

Into…

1 ROUNDS

100m Run

5 Pull-Ups or 5 Reps of Workout Pull Option

10 Push-Ups

15 Air Squats

Workout

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

Optional Benchmark

Metcon (Time)

***LOWER VOLUME VERSION***

FOR TIME*

800m Run

into…

10 ROUNDS

5 Pull Option**

10 Push-Ups

15 Squats

into…

800m Run

*Mandatory break-up the reps into 10 rounds. No vest.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

Optional Benchmark

Metcon (Time)

***HOME VERSION***

FOR TIME*

1 Mile Run

100 Pull Option**

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)