9
Apr
Hero Friday
CrossFit FTM – CrossFit
Warm-up
Dynamic Warm Up 1 (No Measure)
3 min Jump Rope
Knee Pulls
Ankle Grabs
High Knees
Butt Kicks
Lunge and Twist
Forward Skips
Backward Skips
Carioca
Metcon
Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
45 min time cap
Can use any version of weight here, barbell, kb, db, weight plate etc…