201114

14
Nov

201114

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Bootcamp

15 Minutes:

1 – 6 x 2 Lateral Plyo Push-ups + 1 KB Snatch

2 – 12 Alt. Strict Knees to Elbow

3 – 8 Alternating KB Hang Clean + Offset Front Squat

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
RX ladies – 85

Perf. – 95/65 & banded PU or 15 RR/RD

Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here
No Equipment WOD