Molon Labe CrossFit

Strength: EMOM 10 minutes of:
-Even: 10 Front squat @185/115
-Odd: 5 Jumping back squat @95/65

“Veterans Day”
(Based on the Hero WODS, MURPH, and CARSE. If you have a weight vest wear it)
For time:
-Bear crawl 1 length of the box to begin
5 Rounds of:
-5 Pull ups
-10 Push ups
-15 Air Squats
Rest *1 minute then:
-Bear crawl 1 length of the box to begin
15-12-9 of:
-Squat cleans @115/85
-Double unders (75, 50, 25 single unders)
-Deadlifts @115/85
-Box jumps @20/16

*This WOD is a continual running clock. Every 3 minutes during the WOD or at Coaches discretion the bull horn will sound. Athletes will stop their current activity and firemen’s carry another athlete (scale bear crawl 1 length of the box) If you are already in a bear crawl then complete it and continue WOD.

MLCF is a veteran owned/operated CrossFit box. We would like to salute all of the men and women who are serving or have served in the U.S. Military and protected our great country!!!

 

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