CrossFit Crescent – CrossFit



Run , Row, Jump for 3min

Group warm up (high knees, butt kicks, knee circles, shoulder circles, wall squats, simson lunges, …. )


Metcon (Time)

“Half Murphy”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run
– You may partition the pullups, pushups and squats as needed; the default and most efficient partitioning is 5 pullups, 10 pushups, 15 squats, which you may recognize as “a round of Cindy”. Thus, the pullups-pushups-squats is equal to 10 rounds of Cindy.

– Cap Time 30min.


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