FRIDAY 171216

CrossFit Hero Workout Friday!


As Many Rounds As Possible in 20:00 of,
Deadlift, 6 Repetitions (at HQ – 225lb. / 155lb.)
Run 100 Meters (to Krav Maga)
7 GI Jane Burpee Pull-ups
10 Kettlebell Swings (53lb. / 35lb.)
Run 100 Meters (to HQ)

Note: U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.


Friday Special Programs

8:00 AM – 9:00 AM (Olympic Lifting and Strength at HQ)