CrossFit – Sat, Jul 27
We are helping the Fresno Mission with a backpack drive! Donate a new backpack and place it in the box upfront by the counter if you can. Thank you!
Performance & Fitness
Operation Red Wings (Time)
For time:
3/4-mile run (1,200 meters)
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs
Then,
47 goblet squats
On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army’s 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan.
Partner Option (Time)
For time With a partner:
3/4-mile run (1,200 meters)
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs
Then,
47 goblet squats
Coach’s Notes: you will both do the run together. For the 16 rounds 1 person works at a time and you will alternate rounds (8 rounds each person). Then you will perform the last set of squats synchronized.
Coach’s Notes: Let’s make sure we scale Appropriately. If the volume of these movements is too high then we scale reps. Make sure to talk with your Coach beforehand. We will put a 45:00 Time Cap on this workout.