Categorized as: WOD

07-12-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

15 min:

10 side plank rotation (right)

10 side plank rotation (left)

5 jumping pull-up

5 baby maker

5 air squat or thruster

5 pull-up (any way)

Metcon

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
20 min cap.

*Regress pull-ups as needed.

Metcon (Time)

Daniel – Scaled

50 jumping pull-up

400m run

21 air squat

800m run

21 air squat

400m run

50 jumping pull-up

Accessory

Metcon (No Measure)

3×10 renegade row with push-up