CrossFit Workout Of The Day 5/15/2019

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CrossFit:

Complete whichever test they have not completed:

LM Rowing and Flexibility

OR

#murphprepwednesday

Complete LM Running (have everyone run mile, even those who only qualify for the 400)

then complete AMRAP12:

If completed and satisfied with mile and row, perform 100/70 calories for time on Assault bike, then the wod

*rx+ wear a weight vest

with a 12 minute time cap, complete a non-partitioned 1/4 “Murph”

400m run

25 Pull-ups

50 Pushups

75 Air squats

400m Run