saturday

Warm-up

FOR TIME (8:00 CAP)
200m Run (EZ)

Into…

3 ROUNDS
5 Push-Up to Pike
10 Bootstrappers 
10 Air Squats

Into…

200m Run (Moderate)

8 am CrossFit

Rich
For time:
13 squat snatches, 155/105.
Then, 10 rounds of:
    10 pull-ups
    100-meter sprint
Then, 13 squat cleans, 155/105

​U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

9 am CrossFit Basics

​EVERY 4:00 x 6 SETS
300m Run
Then in the remaining time...
AMRAP of:
12 HR Push-Ups
20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

(Score is Rounds + Reps)