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Verdant CrossFit, Verdant CrossFit North – CrossFit 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 […]
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Verdant CrossFit, Verdant CrossFit North – CrossFit RMU: Metcon (No Measure) Beginner Complex 3 x 10 ring swings, low amplitude perfect form 3 x 6 bottom of dip swings press out on 6th backswing Advanced-ish Complex 3 x 10 ring swings, medium amplitude perfect form 3 x 5 swinging ring pull ups – pull thumbs […]
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Verdant CrossFit North – CrossFit Metcon WOD: Metcon (AMRAP – Reps) PARTNER WOD: 3:00 Min Intervals Each Max Reps Single Arm Devil Press 50/35 (:30sec Transition) Max Calories Echo Bike *Both Athletes work Simultaneously on 3 Min Intervals, Then Switch to opposite. (:30sec Transition Into) 12 Minute AMRAP Row For Calories Heavy Sandbag Bear Hug […]