CrossFit 9.4.17

CFPC – CrossFit


Warm-up (No Measure)

Down and Back

1a) Lunge stretch +torso twist

1b) 5 Inch worms

2a) High knees

2b) Butt kicks

3) Karaoke

4a) High kicks

4b) Quad pull into spiderman lunge

10 leg swings/direction

2 rounds:

2 Wall walk

10 Ring rows

10 Scap activation pull-ups


Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
No heavier than 50% 1RM

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