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CrossFit Ripped

CrossFit Ripped – 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
Scale to 75 Reps Each or 50 Reps Each

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here


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