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5.29.17 Monday

28
May

5.29.17 Monday

Image result for murph crossfit workout

 

Mob:

General W/U: FR Calves x1min

Ankle Series x50y ea

Dynamic w/u   

 

Specific w/u:  2 rounds

scap pullups/pushups x8

Counterbalance Squats x10

Ring Rows x10

TKEs x20e

 

WOD: Murph For Time (50m CAP)

Vest Opt

 

1mile Run

20 Rounds:

5 Pullups

10 Pushups

15 Air Squats

1 Mile Run

 

Or

 

As Prescribed:

1mile Run

100 Pullups

200 pushups

300 Squats

Run 1 mi

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