Hook and Ladder CrossFit – CrossFit
A: Group Dynamic Warm-Up (No Measure)
B: Warm-up (No Measure)
10 Archer Lunges
10 Shoulder Press
Start setting up for any modifications or scaled set-ups you will be using for the workout.
300 Air Squats
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