07/04/2016

Salt Lake City CrossFit – WOD

10:00 am class only! Have a safe holiday!

Warm-up

3 rounds with a partner:

12 alternating plank burpees

12 alternating med ball squat clean toss

400m tryke (switch at the end of 400m) partner not riding jogs along side of tryke

Metcon

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg

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

Monday, July 4th, 2016 at 2:00 am / WOD