Sunday 10/1/17 Women's HIT and Team RWB

October 1, 2017

Women's HIT Class

 

 

H-1: Back Rack or Front Rack Lunge

10-10-10-10-10

 

H-2: 10-20-30

Box Jumps

Sumo Deadlift High Pull

Wall Ball Shots

Row For Calories

 

TEAM Red White and Blue 

 

In Honor of Greg Alia

 

On September 30, 2016 Forest Acres Police Officer, Greg Alia, was killed in the line of duty while trying to apprehend a suspect. His death had a huge impact on the LE community and the small town of Forest Acres, SC. He is survived by his wife, Kassy Alia and his son, Sal Alia. 4 rounds for the years of marriage for Greg and Kassy.

Created by Forest Drive CrossFit, the workout has 7 movements for the years of Greg’s time as a police officer. 161 reps per round for Alia’s call sign. 186 seconds for Alia’s vehicle number.

 

4 Rounds for Time

23 Russian Kettlebell Swings (1.5/1 pood)

23 Box Jumps (24/20 in)

23 Sit-Ups

23 Dumbbell Snatches (35/25 lb)

23 Goblet Squats (1.5/1 pood)

23 Double-Unders

23 Medicine Ball Cleans (20/14 lb)

Then:

186 seconds (3:06) Plank Hold

 

For the finisher (cash out), accumulate the time spent in Plank Hold position. Do not count any rest or transition time.

 

 

 

 

 

 

 

 

 

 

 

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