saturday

​2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES 
10 Scap Push Ups
20 Shoulder Taps
10 Samson Lunges
10 Elbow Punches w/ Barbell

8 am CrossFit

"Bell"
3 rounds for time
21 deadlifts (185/135)
15 pull-ups
​ 9 front squats (185/135)

​Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.

He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

9 am CrossFit Basics

5 ROUNDS FOR TIME
30/25 Cal Row
20 Alt. DB Snatches (50/35)|(35/25)
10 Pull-ups or ring rows

-15:00 Hard Cap-