Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds with partner

3 Rounds

250 meter run

10 banded Good mornings each

10 DL each – rd 1 light, rd 2 mod, rd 3 slightly below wod weight

Metcon

Kev (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 26 minutes of:

6 deadlifts, 315 lb., each

9 bar-facing burpees, synchronized

9 bar muscle-ups, each

55-ft. partner barbell carry, 315 lb.
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
To learn more about Kev click here
women’s rx weight is 205#