5 Rounds for time of:
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14# Athletes have the option of partnering and doing Team Kelly. Divide all work however you like. Complete all of one movement before moving to the next.
West End CrossFit – CrossFit 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
West End CrossFit – CrossFit “Gone in 60 Seconds” (Time) 3 Rounds: 40 Single Dumbbell Step-Back Lunges (50/35) 30 Single Dumbbell Alternating Power Snatches (50/35) 20 Burpees On the Minute: 20 Double Unders / 20 Singles