Memorandum of the fallen
CrossFit Skiatook – Crossfit/Bootcamp blended
Metcon
Metcon (AMRAP – Reps)
30 min Emom
1. 50 DUs
2. 20 Plate Ground 2 Overhead 25/15
3. 25 KBDLs 53/35
4. 25 Sit-ups
5. 10 box Jumps
30 min Emom
1. 50 DUs
2. 20 Plate Ground 2 Overhead 25/15
3. 25 KBDLs 53/35
4. 25 Sit-ups
5. 10 box Jumps
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
Work on whatever your little heart desires Skills, Olympic lifts, Gymnastic, etc.
MURPH is TOMORROW!!!!!!!!!
@ 65%
12 min AMRAP
5 HSPUs
10 Box Jump Overs 24/20
20 Cal Row
1×5 @ 60%
1×5 @ 70%
3×3 @ 80%
100 Alt Lunges
75 push-ups
50 burpees
1 mile Run
Partition it however you want
15 min AMRAP
1 Power Snatch
5 Deadlift
9 Cal Bike
135/95 RX+ 155/105
1×5@60%
2×4@70%
4×4@80%
2 rounds
50 DUs
8 PC 135/95 RX+185/125
6 pull-ups RX+ 3 Bar MUs
2 rounds
50 DUs
6 PC 155/105 RX+225/155
6 Pull-ups RX+3 Bar MUs
2 rounds
50 DUs
4 PCs 185/125 RX+245/165
6 Pull-ups RX+ 3 Bar MUS
50-40-30-20-10
Cal Bike
Russian KB Swings
Cal Row
Wallballs
50 Wallballs (20#/14#)
40 Box Jump Overs (24″/20″)
30 Bar Facing Burpees
20 Power Snatches (135#/95#)
1000m Row
(RX+ : Go back up starting at 20 PS!)
5 Rounds
10 Pull-ups
300m Run
5 rounds
20 Push-ups
200m Run
10 rounds
15 Air Squats
100m Run
RX+ with a vest
time remaining in class work on a skill of your choosing.
