CrossFit – Fri, Aug 18
American Fit Co Northwest – CrossFit
Warmup
2 Rounds:
200m Run
10-8-6-4-2 Air Squats
5-4-3-2-1 Push Ups
You will do all reps of both body weight movements each round
Barbell Prep, coach demo and lead 5-7 reps:
1) Front Squat
2) Back Squat
[3:00 to put weight on bar and do a couple of reps of each following demo]
COFFEY (Time)
800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.
He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.