8/30/17

8/30/17

Metabolic CrossFit – CrossFit

Warm-up

Beginning 5 minutes into class-

8 minute AMRAP: @ moderate effort

200m run

5 rope-pull-ups

10 wall-balls

Metcon (Time)

Team “DVB”
Teams of 2:

Run 1 Mile together with a single Medicine Ball (20/14)

Into 8 Rounds:

20 Wallballs (20/14), 2 Rope Climbs

Directly into…

Run 800m together with a single Medicine Ball (20/14)

Into 4 Rounds:

20 Wallballs (20/14), 2 Rope Climb

Directly into…

Run 400m together with a single Medicine Ball (20/14)

Into 2 Rounds:

20 Wallballs (20/14), 2 Rope Climb

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

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