saturday

Warm-up

AMRAP x 5 MINUTES
30 Jumping Jacks
20 Alt. Groiners
10 Box Step-Ups 
5 Slow Barbell RDLs

Into…

200m Group Run

8 am CrossFit

Blake
4 Rounds for time of:
100' Walking lunge, 45lb plate overhead
30 Box jumps, 24''
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010​

9 am CrossFit Basics

​IN TEAMS OF 2...

FOR TIME*
Buy-In
800m Run

into...

120 Box Jump Overs (24/20)
80 Deadlifts (225/155)|(155/105)

into...

Cash-Out
800m

*P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners...P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run.

(Score is Time)