Saturday
Warmup: Coaches Choice
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Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
This "Harper" Hero WOD was first posted on crossfit.com as the workout of the day for December 26, 2015
"Harper"
23 Minute AMRAP
9 Chest to Bar Pullups
15 Power Cleans 135/95#
21 Air Squats
400 meter run with plate 45/35#
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Sunday
Amnesty - pick a workout you may have missed during the week or work on a skill
7 am Sunday Funday --> Everyone welcome
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Monday
Warmup: 7! of
Pushups
Ring Rows
KB Deadlift
Calories row
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Strength: Front Squat 3x5, 3x3, 2x8
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WOD: 3x 5 minute AMRAP of
3 Power Cleans
10 Calorie Row
2 minute rest between rounds
***Athlete Picks starting clean weight
***Athlete must add 10-20# to the clean each set!
Example:
1st AMRAP --> 135# clean + 10 cal row
2nd AMRAP --> 155# clean + 10 cal row
3rd AMRAP --> 175# clean + 10 cal row