Wednesday 01/06/16

Announcements

nb Change to emailed date. Farewell dinner at Fogo Gauchos for Antonia and Brendon is now FRIDAY 10th JUNE at 8pm. Please let Josphat know if you are coming. Pay on the day.

CrossFit Kwetu – CrossFit

Warm-up

8 Min EMOM

5 Pancake Sit Ups

10 Wall Balls

Collin (Time)

6 Rounds for time:

400m Sandbag Carry

12 Push Press, 115#

12 Box Jumps, 24″

12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Competition –

6RFT –

400m Plate Carry – 20/10

12 Push Press – (50/35)

12 Box Jumps (24/20)

12 SDHP – (40/30)

Fitness –

5 RFT

Scale as necessary to moderate weights

Health –

4 RFT

Run with Med Ball

Bar or KB

Time Cap 40 Mins

Strength

max distance farmer’s walk (32/24)

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