CrossFit 219 – CrossFit

A: 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

B: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

C: 1/2 Murph (Time)

1/2 Murph (No Vest)

-800m Run

-150 Air Squats

-100 Push Ups

-50 Pull-ups

-800m Run

D: Metcon (AMRAP – Reps)

Nate “Ranger Nurse” Martin (For Masters)

AMRAP 30

2-4-6-8…..

-Wall Balls (30/20)

-Pull-Ups

-Bar Facing Burpees

-Power Cleans (155/105)

—-200m Run after each round—-