Wednesday 8/11/2017


CrossFit SPEED – CrossFit

Movement Prep

2 x

15m High knees

15m Butt flicks

10 Squat jumps

20 Hollow rocks

Strength & Conditioning

10min: Back Squat (1 RM )

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Extras

6 Rounds

12/9 cal AAB Sprint

2 Burpees

1 max effort diamond cone drill

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