2 mins - max effort Double unders (100 is the min goal)
then 3x
5 Strict pull ups
10 chest to deck push ups
15 OHS Wall squats
Ready
5 min AMRAP
20 two count mountain climbers
20 four count butterfly kicks
Snatch
3 reps at each 70/75/80% then 3 rep max
15 minutes
Metcon
“Josie”
1 mile run
3x
30 burpees
4 power cleans 70/50kg
6 front squats
1 mile run
RX - wear 20lb vest
30 minute time cap
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.
No comments:
Post a Comment