WOD 180528


WOD 180528

Crescent City Crossfit – FITNESS


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

Metcon (Time)



800m Run

50 Pull ups/Ring Rows

100 Push Ups

150 Air Squats

800m Run