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!!!



Scroll to Top