CrossFit – Fri, Jun 7

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

100-meter run

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

200-meter run

Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
– RX –

For time:

50 pull-ups

400-m run

21 thrusters (65/95 lb)

800-m run

21 thrusters

400-m run

50 pull-ups

– 20:00 time cap.

– INTERMEDIATE –

For time:

25 pull-ups or jumping pull-ups

400-m run

15 thrusters (45/65 lb)

400-m run

15 thrusters

400-m run

25 pull-ups or jumping pull-ups

– 20:00 time cap.

– BEGINNER –

For time:

25 jumping pull-ups or ring rows

200-m run

15 thrusters (35/45 lb)

400-m run

15 thrusters

200-m run

25 jumping pull-ups or ring rows

– 20:00 time cap.

Stretching (No Measure)

1 set:

:30 kneeling quad stretch/side

:30 standing calf stretch/side

– AT-HOME – (Time)

For time:

50 alternating dumbbell renegade rows (35/50 lb)

400-meter run

21 dumbbell thrusters (35/50 lb)

800-meter run

21 dumbbell thrusters

400-meter run

50 alternating dumbbell renegade rows

– 20:00 time cap.