The greater WNC CrossFit Communities are coming together to support Project Red Shirt in honor of Coach Randy’s deployment & to remember all the soldiers that are deployed. The first edition of Project Red Shirt was released in 2010. Check out the new version and learn how your organization can become a sponsor here.
Also, the F3 Event (Randy’s send off party) is only 11 days away! Register here and pre-order your Project Red Shirt online or at the event!
AMRAP in 12 minutes with 6-12:
DB Mm Snatch (3-6/arm)
NTE 3 Rounds.
Complete 4 sets of:
A1. Hang Muscle Snatch x 2-4. Rest 30s
A2. High Box Jump 220.127.116.11 (Step down & rest ~5-10s b/w reps. Focus on landing softly.)
Rest 2 minutes
Complete 5 rounds of:
P1: 8 Renegade Rows (4/arm)
16 Mountain Climbers
P2: AMRAP Double Unders
Post best MmSn, Box jump & total team time for both partners to complete 5 rounds with total team DUs.
6:30pm Yoga with Angela