WOD

North End CrossFIt – CrossFit

Skill/Strength Work

Wide Stance Box Squat (8 x 3 @60%, every 60s.)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)

L1: (25, 15) (Ring Rows)

– Alt. Scaling Options:

– 1k Row = 800m Run or 150 Double Unders

10:00 Cap

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

Teams of 2:

Row 2k or Run 1 Mile

200 Meter Farmer Carry (70, 53)

100 Walking Lunges

Row 1k or Run 800m

200 Meter Farmer Carry

100 ABMAT Sit-ups

Row 2k or Run 1 Mile

*30:00 Cap

North End CrossFIt – CrossFit

Skill/Strength Work

Push Press (1-1-1-1-1-1-1-1)

-take 8-10 sets to work up to a 1RM.

-Rest 2 min btwn sets

-beginner: Work 7 sets of 4 adding weight as form permits

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

20 Alt. DB Snatches (50, 35)

20 Wallballs (20, 14)

Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)

L2: (35, 25) (14, 10)

L1: (25, 20) (10, 8)

North End CrossFIt – CrossFit

Skill/Strength Work

Power Snatch Clusters (8 x 1.1)

8 sets of 1.1 (10s rest in btw singles) 90s-2min rest between sets
-Adv: work up 85%

Add weight each set

Beginner: Snatch grip deadlifts 5×5

Metcon

Metcon (Time)

“Pavement”

4 Rounds:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles each set)

15:00 Cap

North End CrossFIt – CrossFit

Metcon

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