Heats will be every 30 minutes starting at 10:00am, 10:30am, 11:00am, and 11:30am.


1st Station – Honor - Dedicated to CPO Chris Kyle (Click for more info on CPO Kyle)

21-15-9
Thrusters
Sit Ups

RX
Men RX – 95lbs
Women RX – 65lbs

Scaled
15-10-5 and scale the weights on Thrusters

Men 75lbs, 65lbs, 55lbs
Women 55lbs, 45lbs, 35lbs or 15lbs

Run 200M

2nd Station – Courage - Dedicated to Capt. Peter Linnerooth (Click for more info on CPT Linnerooth)

21-15-9
1 Arm DB Ground to Overhead
Push Ups

Men RX – 55lbs
Women RX – 35lbs

Scaled - 15-10-5 Light KB (ranging 5lbs - 25lbs)

Push Ups
Men Scale 35lbs
Women Scale 15lbs

Run 200M


3rd Station – Commitment - Dedicated to Cpl. Allen Losh (Click for more info on CPL Losh)

21-15-9
Squat Clean
5 Burpees between each set

Men RX – 95
Women RX - 65

Scaled - 15-10-5 Light Clean (Med Ball) and 3 Squats
men scaled – 20lbs med-ball *can do a med-ball squat clean, or clean with a squat

women scaled – 14lbs med-ball

10, 8 and 6 lbs med-balls for more scaled options

 

3 Time CrossFit Games Champion and fellow SHEEP DOG - Rich Froning Jr. (former firefighter)

3 Time CrossFit Games Champion and fellow SHEEP DOG - Rich Froning Jr. (former firefighter)

Comment