METCON
10min AMRAP
10 hand release push ups
15 squats
20 situps
“TRIFECTA”
Gymnastics
Complex
5 sets
1 ring muscle up
10 support swings
5 dips
5 leg lifts to L-sit
Accumulate
1min of ring false grip hold
1min of handstand hold
1min of front planche
METCON
For time:
21-15-9
V-ups
Box jump overs 24/20
Weightlifting W7D3
Power cleans
5×1
Front squats
5×1
Jerk
5×1
Pendlay rows
5×5
Firebreathers
A) For time:
30 Zeus rope double unders
3 peg board ascents
60 Zeus rope double unders
2 peg board ascents
90 Zeus rope double unders
1 peg board ascent
B)”WADE”
For time:
1200m run
then
4 rounds
12 strict pull ups
9 strict dips
6 strict handstand push ups
then
1200m run
**weight vest on**
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
