Saturday 4.29.17

 

CrossFit WOD

Classes will run a little late due the duration of the workout.

“Small”
3RFT
Row, 1000 m
50 Burpees
50 Box Jumps, 24/20 in
Run, 800 m

50 Minute Cap

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Mobility:
Box Shoulder Stretch
Pigeon
Straddle

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SWEAT

Saturday Team SWEAT Challenge
3 Teams; Every Round= 1 Point

10 min AMRAP
10: DB Snatches
15: Wall Balls

10 min AMRAP
200ft: Goblet Lunges
20: Banded Pull Aparts

10 min AMRAP
200m Slam Ball Runs
10: Cals on the Bike