6min partner /row
10 jumping jacks
10 mt climbers
5 Vert jumps
5 bottom of burpee
5min Amrap
15 wall balls
10 KB G2OH
5 burpees
2min rest
5min Amrap 2x DB
5 curls
5 press
10 Thrusters
2min rest
5min Amrap
30 Dubz
100m run
2min rest
5min Amrap
7 cal bike
7 slam ball
7 t2b
Core
20 dragon flags
7min to complete
800m run
30 step ups
Go every 4 mins
2x400m run
20 T2B
Go every 3min
4x200m run
25 wall balls
800m recovery run
Core
Coach’s choice
10min amrap
15 Box Jumps
20 H.R Push Ups
15 KB SDHP 32/24
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here
Team of 3
50 cal Bike
50 Front Squats 135/95
50 Bar Hopping Burpees
50 cal Bike
50 Power Cleans
50 Bar Hopping Burpees
50 cal Bike
50 Front Rack Lunges
50 Bar Hopping Burpees
Recent Comments