saturday

Warm-up

400 m run into...
​2 ROUNDS
10 burpees
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge
10 PVC Good Mornings

8 am CrossFit

"Mote"
20 minute AMRAP
8 Deadlifts (155/105 lb)
10 Cleans (155/105 lb)
12 Shoulder-to-Overheads (155/105 lb)
200 Single-Unders

​This Hero workout is dedicated to Staff Sgt. Sky Mote, 1st Marine Special Operations Battalion, USMC, who was killed in action on August 10, 2020, in Helmand Province, Afghanistan, when a rogue Afghan dressed as an Afghani police officer opened fire inside the tactical command area.

9 am CrossFit

​AMRAP x 20 minutes:
200m run
10 push press (95/65)
10 front squats (95/65)
20 back rack lunges (95/65)
20 sit-ups