Warm Up and Mobility
Oly Warm Up/Skill (Sn Pull+ Hang Pull+ High Hang Snatch) (2+2+1) x 3 Snatch 5 x 3 High Hang Squat Strength Back Squat 65% x 5 75% x 3 85% x 3 95% x 1-2 75% x 10 “Never say die” 10 Minute Up Ladder of Pull Ups 5-10-15-20-25-……. Run 200 Meters After every set Sunday, Oct 12 Memorial Workout For those of you who don’t have Facebook, here is the Memorial Event infoSPC Brian Arsenault was a Northborough, MA resident and paratrooper in the 82nd Airborne Division. He was killed in action in Ghazni Afghanistan on Septemeber 4, 2014 by enemy small arms fire. Our CrossFit Community is coming together to Honor this fallen Warrior the best way we know how, with hard work and sweat. We ask that everyone attending make a minimum $10.00 donation. CFRT will then donate all funds collected (at the request of his family) to the Wounded Warrior Project, in Brians name.http://
We are teaming up with Small Town CrossFit …and CrossFit Prototype of Westborough and CrossFit Resilience of Hopkington. Also partnering with Team Red White and Blue of Worcester for this event.
The Workout
AMRAP 28
9 Back Squats 165/115
4 Bar Muscle Ups
14 Burpees Over Bar (Lateral)
Run 400 Meters
Start times are 9am, 10am, 12pm, 2pm and 4pm
Please respond for the time slot you plan on attending
This workout will be scalable for ALL ability levels. Everyone is encouraged to participate. This is about coming together and honoring SPC Arsenault for his service. Never Forget.
