Crossfit Cle – CrossFit
4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
To learn more about Blake click here
Ladies use 35# plate, 20″ box and 14# medball
Coach Phil’s Birthday Burpees
31 burpee to a 12″ touch
*Use a wall, pillar or upright. Alternate the touch arm and body direction each rep. If you can’t hit a 12″ touch, set a target that is 3-6 inches lower than your max touch on a vertical jump. It should be a very significant effort each rep that demands accuracy to achieve.