Monday

1st SGT Luke Mercardante

 Cpl. Kyle Wilks

On April 15th, 2008 two Marines lost their lives protecting our country.....

Coach Brian was deployed with them and wants to pay respect CrossFit Style. I hope you will join us!

For time:

1000m run

4rounds:

15 wall balls

15 toes through rings

15 pull ups

15 deadlifts 135/95

15 push jerks - same bar

15 front squats - same bar

15 hand release push ups

15 box jumps 24in

1000m run

Time Cap: 45 min time cap (or what your class has left after warm up/set up....

less chat, more work)

Our newest CFUers the runs will be scaled to 800m, and 3 rounds of 10 reps each.