CrossFit – Sat, Sep 30

CrossFit Chilliwack – CrossFit

View Public Whiteboard

Truth And Reconciliation WOD

With A Partner For Time:

50-40-30-20-10

Calorie Row (Shared)

Burpee Over Rower (Shared)

Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
– RX –

For time:

50 pull-ups

400-m run

21 thrusters (65/95 lb)

800-m run

21 thrusters

400-m run

50 pull-ups

– BEGINNER –

For time:

25 banded pull-ups

200-m run

15 thrusters (35/45 lb)

400-m run

15 thrusters

200-m run

25 banded pull-ups

General Warm-up (No Measure)

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

100-m run

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

200-m run

– Perform the 200-m in under 1:00.

Stretching (No Measure)

1 set:

:30 kneeling quad stretch/side

:30 standing calf stretch/side

AT-HOME (Time)

For time:

50 alternating DB renegade rows (35/50 lb)

400-m run

21DB thrusters (35/50 lb)

800-m run

21 thrusters

400-m run

50 alternating DB renegade rows

2023 CF Indigenous WOD

https://www.instagram.com/reel/CxQHkRegxY0/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==