CrossFit WOD for Friday 11-24-2017


Nov 23, 2017

Warm Up/Mobility:
Coach’s Choice

METCON- “Abbate” Hero WOD For Time:

  • U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 
  • 1 mile Run
  • 21 Clean and Jerks (135/95)
  • 800m Run 
  • 21 Clean and Jerks
  • 1 mile Run 


“If you fall, I’ll catch you.” – Ground