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  • CrossFit AMRAP

Monday, July 11th

Register For Your Session: https://crossfitamrap.clubready.com/

Classes are limited to 18 athletes a class. You must register to attend.

 

CROSSFIT


STRENGTH:

Deadlifts


Build To A Heavy Set of 3


Then…


1x3 @ 90% of Heavy 3

1x3 @ 80% of Heavy 3


WOD:

“Donny”


Background: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 21, 2013 (130821).


21-15-9-9-15-21:


Deadlifts 225/155

Burpees


*Do not exceed more than 70% of your 1RM


GOAL: 15:00 - 25:00


SCALING:

DEADLIFTS

-Reduce Weight


COMP:

Do As Rx

__________

CASH OUT


Pull-Up/Chest-2-Bar


AMRAP 2-2-2-3:


400/350m Ski Erg

Max Pull-Ups/Chest-2-Bar


Rest 1:00 Between Sets


Subs

-500m Row

-400m Run

-1,000/850m Bike

 

DO MORE. BE MORE. GIVE MORE. LIVE MORE.












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