12.11.17

8 rounds
30s Toes to Bar
30s rest
30s Back Squat (115/75)
30s rest
30s V Ups
30s rest
30s SDHP (115/75)
30s rest

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11.18.17

Viola

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95/65
17 pull-ups
13 power cleans, 95/65

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

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11.15.17

Metcon
5 min AMRAP
40 T2P (45/25)
40 Push Ups
max Swings (55/35)
rest 5 min
5 min AMRAP
40 Push Ups
40 Swings
max T2P
rest 5 min
40 Swings
40 T2P
max Push Ups

Cardio Finisher
50 cal Row for time

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