November 11th, 2011

Murphy at AnyTime Fitness in Grand Forks, ND. Did not workout at a crossfit so didnt not have access to a vest...

1 mile run
100 pull-ups
200 Push-ups
300 Squats
1 mile run
26:54 as Rx. Felt great.

3 x 5 power cleans
      10 toes to bar

"Murphy"
1650m course
100 tractions
200 pompes
300 squats
1650m course
26 min 54 sec.

3 x 5 souleve a l'arrache
      10 abdos (Tu te pends a une barre et tu amenes tes pieds sur la barre)