CrossFit – Sat, Sep 30

Westshore CrossFit – CrossFit

Warm-Up

On 6 Min Clock: (2 Rds) (No Measure)

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

200-m run

BenchMark WOD

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
SX:

For time:

25 pull-ups

300-m run

21 thrusters (55/75 lb or lighter)

600-m run

21 thrusters

300-m run

25 pull-ups

Cool Down

1 set:

:30 kneeling quad stretch/side

:30 standing calf stretch/side