Feet Elevated Ring Rows
False-Grip Feet Elevated Ring Rows
*All Levels: maintain Hollow Body and pull to ribs as much as possible.
Teams of 3:
12x Deadlifts (185/125)
12x Box Jump Overs (24/20)
15/12x Cal Bike
*Follow the leader, as soon as a teammate moves on to Box Jump Overs, next teammate starts on DL, etc.All teammates will be working at the same time, but not passing each other.
Move at a moderate pace. Stay quick though, don't let your teammates catch up! Scale the weights and reps if needed.
12x S/L Glute Bridges (6L/6R)
60x Double Unders
30x KB Swings (24/16)
-35min Time Cap
“Dork” in memory of Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Teams of Two
40x Box Jumps (24/20)
20x Burpee Over Planked Partner
40x American Swings (24/16kg) Non-worker hangs from pull-up bar
20x Synchro Step-Back Lunges