Saturday 220717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

50/35 cals on Assault bike or rower

– Then –

2 Rounds

15 Wall balls

200m Jog

10 Dumbbell push press

Fitness & Performance

Tiff (AMRAP – Rounds)

On a 25-minute clock,

Run 1.5 miles

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 hang squat cleans, 155 lb.

7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here
Weight is 70/45kg

Extra Credit

STR: Metcon (Distance)

10 Rounds:

30s Prowler push HEAVY

30s Rest
Score is total distance covered over the 10 rounds. Record the weight used in comments.

SKILL: 30 Burpee Muscle-ups (Time)

COND: Assault Bike & Row (Time)

50-40-30-20-10 Calories

Assault bike

Row

Complete all 50 calories on the assault bike, then all 50 on the rower, etc.

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