CrossFit 090219

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

50m Run

8 KB Dead Lift

8 Ring Rows/Pull Ups

50m Run

8 Push Up Inch Worms

8 Band Pull Aparts

WOD

Nield (Time)

Dedicated to Cpl Daniel Nield (31) 1st Battalion The Rifles who died in an explosion in Afghanistan on 30th January 2009. The explosion was believed to have been caused by a Rocket Propelled Grenade, during a contact with enemy forces during a deliberate operation north of Musa Qaleh in Helmand province.

Also dedicated to Cpl Richard Robinson, Cpl Danny Winter, Capt Tom Sawyer, Mne Travis Mackin and Sgt Christopher Reed who also died in the same month.

For Time:

400 meter Run

10 Deadlifts (245/175lb)

1 Rope Climb

400 meter Run

10 Deadlifts (245/175lb)

2 Rope Climbs

400 meter Run

10 Deadlifts (245/175lb)

3 Rope Climbs

400 meter Run

10 Deadlifts (245/175lb)

4 Rope Climbs

400 meter Run

10 Deadlifts (245/175lb)

5 Rope Climbs
Solo Option

L1 (175/125lb)

Rx (As Written)

Partner Option

– Band Run

– Partner Deadlift

– Synchro Rope Climb

L1 (315/215)(Synchro Pull Up x3)

Rx (495/355lb)