Strength
Wendler Week 3 Press w/Super Set
5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95%
5X5 Weighted Lunges
Conditioning
“The Niner”
9 min AMRAP
9 Deadlifts
9 Power Cleans
9 Power Snatches
135/95
In remembrance of Elizabeth Barrios’s friend, fellow Crossfitter, and a policeman to her neighborhood back home. He has been battling a second round of agressive cancer called clear cell sarcoma and sadly, succumbed to this disease yesterday morning. We called him Niner because during his first battle with this, he lost a toe from the disease. I know none of you know him personally, but Crossfit seems to bring people together from all over the world for various reasons. Since I wasn’t able to make it back for the funeral or to do the wod back home with all my friends and his family, it’d just be nice sweat it out in his memory. If you want to read more on his journey, he did keep a public blog.
Cash Out
Tabata Core – Hollow Rocks, Walking Planks, Bicycles, 3 Rounds 20 on 10 off
