CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
3X
10 Glute get ups
10 Hollow rocks
10 Arch rocks
10 Kip swings
10 Squats with hip circle
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