monday

REMINDER- 8 AM AND 9 AM CLASSES ONLY TODAY

Warm-up

​1 ROUND
25ft High Knees
25ft Butt Kickers
10 Scap Pull-Ups
10 Scap Push-Ups
3 Wall Walks or 5 Inch Worms

Into...

1 ROUND
100m Run
3 Strict Pull-Up or 5 Ring Rows
:20 HS Hold or DB Overhead Hold
3 HSPU Negative or 5 Pike Push-Up

Metcon

Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters
Scroll for scaling options.
Post time to comments.

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
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