CrossFit Ballwin – CrossFit

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Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

1) 3rd Worlds

2) Band Pull

3) Pec/Lat


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
****Scaling For Murph****

L2: Run 800/75 Pull-ups/125 Push-ups/200 Air Squats/Run 800

L1 Metcon:

Run 800m

5 Rds of:

10 Knee Push-ups

12 Ring Rows

15 Air Squats


Run 800m