Daniel

Competition Class

Strength

Conditioning and Core

3 Rounds
1min Ski (all out)
Rest 2min
3 Rounds
45s Ski (all out)
Rest 2:15
3 Rounds
30s Ski (all out)
Rest 2:30

CORE
3 Rounds for Quality
1min Plank (lift L arm, then R arm, then L leg, then R leg, repeat)
1min side plank banded reach under pull throughs
1min Chinese plank (shoulders & feet on boxes, hold plank, face up)

UPPER STRENGTH
E2M10M
6 Weight Ring Rows (horizontal if poss)
5 DB Bench Press (tempo if the weight you have is too light 2.2.2.2)

MetCon

CLASS

Daniel

E2M8M
3 Thrusters (from the floor)
3-5 Pull-ups (INT: C2B attempts, ADV. C2B)

Daniel
For Time:
50 Pull-ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull-ups

*25min time cap

From CrossFit.com "With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."