saturday

8 am CrossFit Warm-up

​2 ROUNDS
:15 Butt Kickers In Place
:15 High Knees 
:15 Lateral Hops
:15 Jumping Jacks

Into...

3 ROUNDS
10 Clean Deadlifts
10 Hang High Pulls 
10 Hang Muscle Cleans

8 am CrossFit

Tama
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
​
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

9 am CrossFit Basics Warm-up

​3 ROUNDS (6 MINUTE CAP)
100m Jog
10 Slam Ball Deadlifts
8/6 Cal Bike
:30 Overhead Slam Ball Hold

9 am CrossFit Basics

​FOR TIME
50 Slam Balls (30/20)|(20/10)
50/40 Cal Bike
800m Run
50/40 Cal Bike
50 Slam Balls

(Score is Time)