Rize Nation CrossFit – CrossFit
Warm-up (No Measure)
Complete 1 round of:
– 200 m run
– 15 BTN thrusters
– 10 pull ups
– 06 groiners
– high kicks down and butt kicks back
– 04 banded shoulder stretch
– 10 thrusters w/barbell
75 thrusters, 45-lb. barbell
75 wall-ball shots, 20-lb. ball
If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
Sport: Reduce to 45 thrusters (same weight), 25 pull ups, 45 wall balls. Rowing is the same.
Crossfit: scale to banded pull ups and 14#/10# ball if needed.
Competitor: as prescribed (Benchmark)