Thursday, December 7 2017.

Thursday, December 7 2017.

 

CrossFit:

 

Hero WOD - 'Roy'

5 Rounds for time
15 Deadlifts [225/155]
20 Box Jumps [24/20]
25 Pullups

* Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

 

 

 

GSP Body:

 

WOD - 1:00 on, :20 rest, 7 rounds

1. Jump Rope Singles
2. Mountain Climbers
3. Burpees
4. Ring Rows

* No scoring. If anything, track your reps on your first round and do your best to be consistent!