CrossFit – Fri, Aug 25

American Fit Co Northwest – CrossFit

Warmup

4:00 AMRAP

15 Jumping Jacks (clap behind back)

10 Kip Swings

5 Hanging Knee Riase (Knee to Chest/Shoulder)

1) 5/side Scorpion + Reach

2) 10/side Bird Dogs

3) 0:30 Grip Opener

Review movements and scales for Rope Climb

MOON (Time)

7 Rounds:
10 Hang Split Snatches, Right Arm (50/35 lb)
1 Rope Climb (15 ft)
10 Hang Split Snatches, Left Arm (50/35 lb)
1 Rope Climb (15 ft)
U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents Marsha and Brian and sister Sunday.