July 4th, 2012

**Today is the  4th of July Party!!  We will have three morning workouts 9am,10am and 12pm. All Metcon and CrossFit members can come to any of the class times. Afterwards everyone is invited to Max’s house for the SCCF 4th of July Party!**Work Out of the Day“Team MurphFor time:1 mile Run100 Pull-ups200 Push-ups300 Wallballs 20/141 mile RunIn teams of two. Partition the pull-ups, push-ups, and Wallballs as needed. Start and finish with a mile run with your wallball. Each time the  Wallball touches the ground a 5 burpee penalty will be added at the end of the workout and must be completed before you’re finished. Post time to


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