5/23/20

RFS CrossFit – CrossFit

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Warm-up

WARM UP #12 (10 MIN MAX)

Metcon

50 MIN CAP FOR EVERYONE (THOSE DOING RX-MUST BE ON YOUR SECOND RUN BY 50 MINS)

SPORT: 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

S/L: 1/2 MURPH (Time)

800m run

50 pull-ups

100 push-ups

150 air Squats

800m run

LIFE: Metcon (Time)

800M RUN

50 Rows (DB/RING/BAR/KB)

100 elevated push ups

150 air squats

800m run

Metcon (Time)

NON-MURPH

800M RUN

10 ROUNDS

5 BURPEES BOX JUMP OVERS

10 KB FRONT RACK REVERSE LUNGES

800M RUN

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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