Monday 20200907

Warm-up (No Measure)


25ft High Knees
25ft Butt Kickers
10 Scap Pull-Ups
10 Scap Push-Ups
3 Wall Walks or 5 Inch Worms



100m Run
3 Strict Pull-Up or 5 Ring Rows
:20 HS Hold or DB Overhead Hold
3 HSPU Negative or 5 Pike Push-Up

Workout – Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups
9 strict dips
6 strict handstand push-ups

Then, run 1,200 meters

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here

Optional Cool Down – Warm-up (No Measure)


5:00 Foam Roll Upper Back
5:00 Foam Roll Quads

(No Measure)

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