Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Rounds 200m Run 10 Alternating Arm Swing s 8 Ring Row 8 Scapular Push-Ups 10 Cossack Squats 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...Read More
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