Monday Crossfit – Rize Nation Athletics

Monday Crossfit


Monday Crossfit

Rize Nation CrossFit – CrossFit

There will be no classes held today. Open gym only. Thank you and happy memorial day.

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1: 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

2: Metcon (Time)


3 Rounds for time:

20 Burpees

30/25 Cal Bike

30/25 Cal Row

400m Run

50 Double unders

Scaled = 2 to 1 singles

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