Monday 19, June 2017

Warm up

Hurdle Drills
4x
2 passes - two foot take off jump overs - orange hurdles
1 pass - burpee hurdle jump overs
Side hurdle jump overs - e/s
SPRINT back to start

 Ready

7 minute
15 jump squats
10 wall balls

Strength

Shoulder Press
5-3-1+
75/85/95% of 90% of your max
Week 3 of Cycle 3

Strength

Overhead Squat
3-3-3-3-3
90% of your max

Metcon:

"Pat"

6x with a 20 lb vest

25 pull ups
50 foot rack lunges 35/25kg
25 push ups
50 foot rack lunge 35/25kg

• 

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.