WOD

Battleship CrossFit – CrossFit

Warm-up

Metcon

** CHOOSE BETWEEN PARTNER WOD OR MURPH MAKE UP **

Metcon (Time)

In Teams of Two, 5 Rounds for Time:

100 Double Unders

50 Ab Mat Sit Ups

2 Rounds of “DT” (155/105)
“DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

* 1 partner working, 1 partner resting

RX+: Heavy “DT” (205/145)

Scaling Options:

200 singles

DT @ 105/75

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

Address:

Gym permanently closed

Phone Number: