WOD:

For Time

100 Back Squats 135/95#

*Every Break Start with 10 Double Unders and and 10 Per Break (10-20-30-40-50-60-etc.)

Recovery:

ROMWOD

Strength:

10mins To Establish

1RM Thruster

WOD:

“Jackie”

For Time

1000m Row

50 Thrusters 45/35#

30 Pullups

Strength:

Strict Press w/ 3sec Pause OH

3RM

WOD:

4 Rounds

12 Ring Rows

6 Lateral Jumps (Back & Forth)

ME L-Sit

Strength:

10mins to Establish

1 RM Clean

WOD:

“Power Elizabeth”

21-15-9

Power Cleans 135/95#

Ring Dips

WOD:

Teams of 2

For Time

5k Row

While one teammate is rowing the other teammate must complete a round of:

15 Abmat Situps

10 DB Snatch 70/50#

5 Burpee Muscle Ups

WOD:

5 Rounds

12 Snatch Deadlifts 115/75#

9 Hang Power Snatch 115/75#

6 Overhead Squats 115/75#

Recovery:

ROMWOD

Strength:

Chinese DB Row

5 x 5 – Heavy But Perfect

WOD:

12min AMRAP

20 Double Unders

15 Pistols

10 Power Cleans 115/75#

Gymnastics:

15min Strict MU Transition Practice

WOD:

7 Rounds

3 Strict Pullups

5 Hip Extensions 25/15#

7 Walking Reverse Lunges Per Leg

WOD:

For Time

30 Devil Press 35/20#

*EMOM do 5 Box Jumps 30/24#

Endurance:

4 Rounds

Ski Erg 40s On/15s Off

Ski Erg 30s On/30s Off

Ski Erg 15s on/40s Off

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

HAPPY BIRTHDAY, DON!

(This was Don’s workout request.)

WOD:

“Manuel” (CrossFit.com 161202)

5 Rounds:

3AMRAP: Rope Climbs

2AMRAP: Air Squats

2AMRAP: Push Ups

3 Minutes: 400M Run

After the 400M Run, rest for the remainder of the 3 Minutes before beginning the next round.

Wear a Weight Vest or Body Armor.

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