Albany CrossFit – Albany CrossFit: WOD – (Be)tter

Conditioning

No Time Cap.

After you finish, cheer people on then dig into all the great food at the BBQ!

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 1]:

1 Mile Run

14 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

1 Mile Run

[Scale 2]:

1,200m Run

10 Rounds of:

5 Barbell Pull-Ups

10 Push-Ups

15 Air Squats

1,200m Run

[Scale 3]:

800m Run

7 Rounds of:

3 Ring Rows

6 Push-Ups

9 Air Squats

800m Run