1 minute at each station of the following:
Wallballs
DU’s
Swings 55/35
HSPU
KTE
1 minute rest after each round
5rds for reps
And some people say CrossFit is not for everyone.. Yeah Right!
Technique: Power Clean
5.3.3.2.1
Danny
20 min AMRAP
30 box jumps 24/20
30 Push Press 115/75
30 Pull ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Technique: Bulgarian Split Squat/Ring Dips
20 Goblet Squats 50/25
20 Vups
10 HSPU
200m Farmers Carry 50/25
3RFT
