CrossFit Sona – CrossFit


Basic Warm-Up KC#2 (No Measure)

single file line,

down and back of:


butt kicks,

high knees,

power skips,



walking lunges,

bear crawl,

walking Plank,

Spider-Man Lunges,

knee tug skips


Liam (Time)

For time:

Run 800 meters with a 45-lb. plate

100 toes-to-bars

155-lb. front squats, 50 reps

15-ft. rope climbs, 10 ascents

Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here
*35 min time cap

[Scale 1]:

Run 600m with a plate (45/25)

75 Toes to Bar

50 Front Squats (115/75)

10 Rope Get-Ups

Run 600m with a plate (45/25)

[Scale 2]:

Run 400m with a plate (25/15)

75 Hanging Knee Tucks or Ab mat situps

50 Goblet Squats (53/35)

10 Rope Get-Ups

Run 400m with a plate (25/15)