4/14/2017 Workout - 500 reps

Keeping the intensity up this week!

Complete the following in order:

- 1 mile run
- 50 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 goblet squats (.3xbodyweight)
- 100 air squats
- 50 pull-ups

Reminder to complete each exercise before moving to the next. Fastest time wins!

3/27 4 EVA

Here we go from one of the crossfire originators:

5 rounds for time

800M run

30 KB swings (weight of your choice)

30 pullups

Quickest time wins!

3/17 Luck of the Irish

The MURPH

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

Quickest time wins!