Saturday 26th of August 2017


CrossFit SPEED – CrossFit

Warm-up

400m Run

-then-

3 Rounds

5 Clean Pulls

5 Clean Pull Unders

5 Front Squats

Metcon

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here

Extras

Metcon (5 Rounds for reps)

1-3 Legless Rope Climbs

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