CrossFit – Fri, Sep 8

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

5 Power Cleans

10 Kip Swings

5 Russian Swings

10 Banded Push Press

1) 5 Barbell Jefferson Curls

2) 0:30/side Banded Tricep Stretch

3) 0:30/side Box Hip Opener

LUPO (Time)

(with a Partner)

Cash-In: 1,943 meter Row

100 Wall Ball Shots (20/14 lb)

90 Deadlifts (135/95 lb)

80 Hand Release Push-Ups

70 Box Jumps (24/20 in)

60 Toes-to-Bars

50 Burpees

40 Power Cleans (135/95 lb)

30 Push Jerks (135/95 lb)

20 Weighted Lunges (135/95 lb)

10 Thrusters (135/95 lb)

Cash-Out: 1,967 Row
This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943.