CrossFit Workout of the Day
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Forged Friday



Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36″ box

12 Kettlebell swings, 2 pood

Post rounds completed to comments.

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

WOD 06.03.21


Hang squat snatch, 2-2-2-2-2


3 rounds for time:

15 front squats, 185/125lbs

15 Hand stand push ups

400m run

Post loads and times to beyond the whiteboard.

WOD 06.02.21


AMRAP in 12 minutes:

In teams of 3-5

20y sled push, 220/150lbs


10 rounds for time:

5 hang power cleans, 155/105lbs

9 burpees

Post loads and times to beyond the whiteboard.