“Veterans Day”

“Veterans Day”

(Based on the Hero WODS, Murph, and Carse)
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 singles)
-Deadlifts @115/85
-Box jumps

*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 or 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 the men and women who are serving or have served in the U.S. Military and protected our great country!!!

independence

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