A1) Weighted Pull-Ups: 5-4-3-2-1
A2) Touch-n-Go Cleans: 5-4-3-2-1
MetCon – AMRAP 5 Minutes:
10 1-Arm KB OWL
10 KB SDHP
(Rest 1 Minute after AMRAP; Repeat)
This weekend we will be doing a hero WOD. If you come into the OPEN gym from 8-10 (members only please) then we highly recommend you doing this workout or scaling appropriately. If you are participating in our FREE class we will scale the workout, but it will still be based on the Harvell WOD.
This workout is honoring SSGT Andrew W. Harvell and the 31 hero’s that gave the ultimate sacrifice August 6, 2011 to protect our freedom. The Harvell WOD is an annual fundraiser for Hunter and Ethan Harvell, the sons of USAF SSGT Andrew W. Harvell.
On the dedicated website you can purchase t-shirts to benefit his family, but as a participating location we will receive an order form for the gym. This is a massive, across the country fundraiser and CrossFit Ktown is proud to be a part of it.
The Harvell WOD (Workout of the Day) can be done by anyone. The Workout is a team workout consisting of 2 people where only one person can work at a time. Additionally each exercise must be completed in the order described in its entirety before moving onto the following exercise.
2 Rounds For Time:
11 Rope Climbs or 50 Pull-Ups
200m Buddy Carry
33 Power Cleans (95/135lbs)
400m Buddy Carry
55 Front Squats (95/135lbs)
66 Burpees with 1 additional Push-Up at the Bottom.
(Scale weight or exercise as necessary.)
Jumping or Band Pull-Up in place of Pull-Up
45lb Plate carry in place of buddy carry