800m run
20 Single Arm DB Snatches (alternate arms) 30#/20#
30 DB Squat Cleans 30#/20#
100 Ab Mat Sit Ups
30 DB Squat Cleans 30#/20#
20 Single Arm DB Snatches (alternate arms) 30#/20#
800m run
post time to comments
REMINDER: CFEC WILL BE HAVING A FREE CLASS THIS SATURDAY @ 11AM. PLEASE COME OUT AND BRING YOUR FAMILY, FRIENDS, CO-WORKERS, ETC. THE CLASS IS A BASIC INTRODUCTION TO CROSSFIT AND A WOD.
LEVEL II
"MURPH"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
You may partition the reps, as needed.
“Murph”
Don 37:57
Newman 42:43
Lisa 43:40
Paul 44:45
Teshina 48:27
Julia 54:10
All RX
Kimee 37:40
Andrea 29:24
Jim 29:48
Sue 30:35
Doug 28:28
Cody 23:17rx
George 27:45rx
Jeri 35:25
Ashley 25:10rx
Steve 25:50rx
Oh, yeah…
Steve also did “Murph” before…
39:15rx
Alex 37:52
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