Happy Birthday Daniel and congrats on all the progress you've made in 8 months!

Strength/Skill Work:  Power Snatch

WOD

“Daniel”

50 pull-ups

400m run

21 thrusters (95lbs)

800m run

21 thrusters (95lbs)

400m run

50 pull-ups

For time. 

“Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. 

Today is Daniel Smith’s birthday and he requested that we honor the hero “Daniel” today. 

CrossFit Asheville will complete “Danny” with the following guidelines:

“Danny”

Max pull-ups in 2 minutes not to exceed 50

400m or 200m run

21 thrusters at 50-60% max thruster weight

800m or 600m run

21 thrusters at 50-60% max thruster weight

400m or 200m run

Repeat the same number of pull-ups completed in the first two minutes. 

For time.

If you complete 50 pull-ups before 2 minutes is up go straight into the run. 

Work hard and g’luck!

***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th.  Not to worry supplemental work-outs for at home fun will be posted. ***