CrossFit FYR – CrossFit

Since we did wall balls Wednesday and rowing the other day, the hero wod is programmed if you don’t want to do 20.5

Mark Castellano (Time)

For Time

400 meter Run

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts (155/115 lb)

Then, 1-2-3-4-5-6-7-8-9-10 reps of:

Hang Cleans (155/115 lb)

800 meter Run

Then, 10 Rounds of:

5 Thrusters (135/95 lb)

30 Double-Unders

400 meter Run

Go straight into the next part

This workout is dedicated to NJSP Trooper Marc Castellano who was killed on June 7, 2010. Officer Castellano was struck by a car on Route l-195 while searching for an armed man who, it turned out, never existed.

The highly-trained Castellano was part of the team looking for the purported gunman when he was struck on the shoulder of the highway by a 2010 Volkswagen Jetta driven by a 20-year-old Jackson Township man, who police said wasn’t charged. They didn’t explain why the car was on the highway’s shoulder.

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.