5-20-2017
CrossFit Sona – CrossFit
Warm-up
Basic Warm-Up KC#2 (No Measure)
single file line,
down and back of:
jog,
butt kicks,
high knees,
power skips,
grapevines,
Frankenstein,
walking lunges,
bear crawl,
walking Plank,
Spider-Man Lunges,
knee tug skips
Metcon
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)