May 4, 2016
by Alex Etzen
Announcements
Memorial Day Murph is coming soon! We have our custom shirt design created. Shirts will be $30 and $10 from every shirt sold will go to the Murphy Foundation. All orders received by end of day Friday, May 6 will be entered in a raffle for a free 20# Weight Vest!! Go to this link https://xscrossfit.com/event/memorial-day-murph-shirts/ to request your shirt and read more about Lt Michael P Murphy. All orders must be placed by May 20.
XS CrossFit – General CrossFit
Metcon
Metcon (Time)
800m run
3 min rest
600m run
2 min rest
400m run
1 min rest
200m run
Compare to 4/7
Gymnastics
Metcon (No Measure)
Accumulate 5 min in plank after run