CrossFit – Wed, Aug 16


CrossFit – Wed, Aug 16

CrossFit Chilliwack – CrossFit

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Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Same as Rx’d


For time:

1,200-m run

1,600-m row

1,200-m run

General Warm-up (No Measure)

1 round:

Each drill down 50-ft and back:

High knee karaoke

Knee to chest

Lunge with a pause and reach up

Lunge with a torso twist

High knees

Butt kickers


Run, faster pace

Skill Work (4 Rounds for distance)


Every 2:00 x 4 sets:

5 box jumps

– Increase the height of the box with each set.

Stretching (No Measure)

1 set:

200-m recovery walk

2:00 foam roll quads

– AT-HOME – (Time)

For time:

1,600-m run

200 unweighted step-ups (20 in)

1,600-m run