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OUR BLOG

WOD – Saturday, 02/12/2017

By admin | In CrossFit Rocks | on December 1, 2017

CrossFit Rocks – CrossFit

Lawn Bowls at 3pm at Jindalee Bowls Club (even if it’s raining!!). $5 per person! See ya there (bring your visor) 🙂


Ben during Thursday’s WOD!

Warm-up

Warm-up (No Measure)

200m run

Dynamic drills

2 mini rounds

3 pull ups

5 push ups

7 squats

Metcon

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

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