Compass CrossFit
Oct. Warm Up
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
~20 Burpee penalty if 3 minute time cap is exceeded.~
HERO WOD: “Daniel”
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. He leaves behind his wife Kathy and daughter Mallory, we tearfully acknowledge their loss as the true cost of our freedom.
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
The CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.
