WOD – 7/11/18

Back East CrossFit – CrossFit

Warm-up

2 min cardio

2 rounds

5 caterpillars 2 pushups each

10 med ball squats

5 wall ball shots

10 Barbell glute bridges

Empty Barbell

10 Deadlift

10 bent over row

10 Push press

10 back squat

10 good morning

Then warm up to weights

Metcon

AdamBrown (Time)

Two Rounds For Time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24″ box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24″ box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
295/205# Deadlift

195/125# Bench Press

145/100# Clean

24/20″ Box Jump

20/14# Wall Ball

Advertisement