7/14/18

Announcements

Welcome to HERO Month!
We will be honoring a different fallen service member/s each day. By telling their stories, and completing a workout in their name, we strive in some small way to honor their sacrifice. If you log 15 or more of the workouts, you will get emailed a link to an exclusive “hero month” t-shirt ot tank. All proceeds will be going to the Navy Seal Foundation, so help us get the word out on your social media each time you are able to honor a hero by completing a workout.

Five Lakes CrossFit – CrossFit

Warm-up

10 Inch worm with push up

10 Lunges w/ twist

20 Bunny/lateral hops

10 Air squats

20 Reverse snow angels

10 Tuck jumps

20 second hollow body hold

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
For Ratchet 33 and the 4 lives lost.

In Partners:

Each partner completes 5 rounds total, alternating rounds.