Seaward CrossFit – CrossFit
30 Clean and Jerks, 135#
10 Rope Climbs, 15′
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
**If you can’t handle the heat, jump on a rower (1800m). If the rowers are taken, jump on a bike (2.5 miles).
**Hard caps on each of these portions.
Clean and Jerk
*Use a load that allows reps to be completed in no longer than 4-5:00.
*If an athlete cannot keep adequate mechanics from the floor, use a hang position.
*The first mile run done by 15:00.
*Decrease distance to 800-1200 meters. (If your mile TT is 10+ minutes scale back)
*Rope climbs done by the 20:00.
*Complete 10 lying rope pull to stands.
*This should be done by the 30:00.
*Decrease distance to 800-1200 meters.
*Done by approximately 40:00.
*Reduce reps as needed. Completing 50-75 reps is still a very good challenge!