CrossFit Belleville – WOD

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Metcon Prep

2 Rounds

100m light jog

30 sec Inchworm

30 sec Lunge and Twist

30 sec each side Pigeon Pose

10 Ring Rows

2 Rounds

5 Cossack Squats Each Side

3 Pull ups

5 Push ups

7 Squats

*10 min

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