Molon Labe CrossFit

Happy Birthday Brian Sanders

WARM-UP: Green Sally followed by AC/DC Thunderstruck

Strength: Jerks from the rack
Warm up then 10 sets of 1 rep. Keep increasing load until maxed out.

WOD
Complete as much of the HERO WOD “CRAIN” as possible in 25 minutes:

2 Rounds of:

-34 Push-Ups
-50-yard Sprint
-34 Deadlifts @135/95
-50-yard Sprint
-34 Box Jumps @24/20
-50-yard Sprint
-34 Clean-and-Jerks @95/65
-50-yard Sprint
-34 Burpees
-50-yard Sprint
-34 Wall Ball Shots @20/14
-50-yard Sprint
-34 Pull-Ups
-50-yard Sprint

(Sprint with be 4 shuttle runs in box)

 

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

HERO-Crain

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