Metcon (Time)
Relay #1
2 rounds per partner
10 DB Goblet Squats (70/55)
50m Uneven DB Farmer Carry (70 & 55 / 50 & 35)
15 DB Snatch (55/35)
50 m Uneven DB Farmer Carry (70 & 55 / 50 & 35)
10 DB Lunges (70/55)
Metcon (Time)
2 rounds per partner of
400m Run
10 DB Box Step Ups (55/35)
10 DB Push Press (55/35)
Great job to Courtney in Megan in the CrossFit Tarpon Throwdown!
Metcon (Time)
50 Hollow Rock Buy In
10-1
1-10
Front Squats (135/95)
HR Push Ups
10 min Cap
Metcon (Time)
50 Hollow Rock Buy In
10-1
1-10
Power Cleans (135/95)
Burpees
10 min Cap
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
