“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB
HERO SATURDAYS
“Andy”
MASTER SGT. GEORGE A. FERNANDEZ Killed in action on April 2, 2003 | Operation Iraqi Freedom | U.S. Army Special Operations Command |
AMRAP in 15 min
10 Clean & Jerks
20 Pullups
30 Wall Balls
Cash Out: Run 800am
A. 185/125 lb (C&J)
B. 135/95 lb
C. 115/75 lb
D. Dumbbell Squat Clean Cluster
SPORT
Day 13
90 minute Amrap
Row 1300m
200m Farmers walk – 70/55# KB per hand
15 Wall walks
42 Double unders
Notes
-Wall walk standards; start in pushup position with feet flat against the wall, end with sternum touching wall inverted, return to pushup position through reverse ascent, no falling out
CROSSFIT MOMS
Advanced
3 rounds
15 shoulder press #30 dumbbells
15 dips
15 push ups
15 pull ups
Intermediate
3 rounds
12 shoulder press #20 dumbbells
12 dips
12 push ups
12 pull ups or progressions
Beginner
3 rounds
9 shoulder press #10 dumbbells
9 dips
9 push ups
9 pull up progressions
*Use bands for the dips as needed, or scale to jump to support.