Wednesday 12.4.13

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
550 M Run

One partner runs while other partner rest.

1) Every minute on the minute for 10 minutes complete:

Even minutes-”Goat 1″
Odd minutes-”Goat 2″

2) 3 rounds of:

Max reps Strict Pull Ups (overhand/mixed grip only)
Rest 2 minutes

Austin Medford Does Godzilla 7:56-Video

Why I Haven’t Taught You to Kip

Meal Ideas-100 Days Of Real Food

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.

Please turn in all points and a copy of BOD POD results in today.

“A good friend is a connection to life – a tie to the past, a road to the future, the key to sanity in a totally insane world.”~Lois Wyse

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