2.9.17

Riptide CrossFit – CrossFit

ACCOUNTABILITY HW

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WARM-UP

WOD

Teams of 2

– Split the Runs into 4x400m(2 each)

– Split the work as desired

– Chip away at each movement in order

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