Monday 5.25.15

Chelan Valley CrossFit - Group WOD


Happy Memorial Day!

Dynamic Warm Up (No Measure)


1. Long Lunges x 8 each side


2. Lateral Lunges x 10 each side


3. Wide Inchworm to Push Ups x 4,3,2 and 1 reps


4. Speed Skaters x 10 each side


5. Shoulder Dislocates x 10 each grip

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

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