Warm-up400 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 CrossFitAMRAP x 20 minutes:
200m run 10 push press (95/65) 10 front squats (95/65) 20 back rack lunges (95/65) 20 sit-ups
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AuthorCoach Erin |