Memorial Day

 In Crossfit

CrossFit Cirencester – CrossFit

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Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip
Before class

Mini Met-Con 7 (No Measure)

2 Rounds

200m run

10 Supermans

15 Air squats

20 Kip Swings

Extra Notes

Walk through the WOD: Questions etc

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

Recovery & equipment clean up

Extra Notes

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