CrossFit Logic – CrossFit

ANZAC Day Public Holiday
7am Beach WOD at Mudjimba
**Box Closed**

General Mobility Warm Up (No Measure)

200m Run

10 High Kicks L+R

10 Cross Body Side Kick L+R

10 High Lunge Bounce L+R

10 Wide feet toe 2 toe

10 Situp wide feet toe 2 toe

10 Shoulder rotation fwd/back

10 Monkey Arms

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
* Will be on the beach if there is enough hard sand to run on

* Pull ups sub’d for situps

* Can be done with partner, one person working at a time