Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
3 Rounds
5 Half Burpees
3 Muscle Cleans
3 Push Press
3 Power Cleans
3 Push Jerks
Add light weight each round.
Metcon
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Today is a special hero workout for 9/11. Shoot to keep mile run splits within 20-30 seconds of each other. This will require pacing the first mile. You should stay aerobic (70-75% effort) throughout. Weight for C&Js should be light. Scale option (30 strict chin-ups)(40 Banded chin-ups)(50 ring rows)(2000m Row)
