Wow finish the year with…..
CrossFit Cirencester – CrossFit
Running Prep (No Measure)
Walking Lunge with rotation over front knee
Walking lunge with hands to ceiling
Arabesque with Kicks
Knees to chest
300 Air Squats
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
You can scale WOD by halving the reps as a pairs WOD (Still working to RX standards)
Half Murph (Time)
100 Push-ups (for Rx must be chest to ground)
150 Air squats
Rx+ wear a weight vest