CrossFit WOD, June 8, 2019

Saturday 8th June 2019

Warm-up
Warm-up
400m run
20 alt lunge with a stretch (same arm same leg)
20 leg swings (10 each side)
20 air squats paused for 2 seconds
10 walkouts

have a go at a few pull ups before starting the wod.

Metcon
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 Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Save your time and add in the comments if you wore a weighted vest or what you scaled.