3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
https://www.crossfit.com/workout/2010/09/10#/comments

10 Rounds For time

7 Power Cleans 115/85

7 T2B

7 Box Jumps or Step-ups

200m Run

RX all movements in sets of 5

Echo tabata

8 Rounds

20 seconds On

10 seconds Off

Team of 4

1 Round for time:

10,000m Row

400 Calorie Echo Bike

1 person on the row and one person on the bike and 2 people resting

If a team has less than 4 do the math

Rotate how and when you would like

50 DU

15 Double DB Thrusters 50/35

20 C2B

50 DU

15 Double DB Thrusters

15 Bar MU

50 DU

15 Double DB Thrusters

10 Ring MU

Rx

20 Pull-Ups

15 C2B

10 Bar MU

Modification

DU – 100 Singles or work on DU for 1:15 or ski erg 200m or run 200m

DB thrusters – less weight or goblet squats or slamballs

Gymnastics movements – RING Rows or banded Pull-ups

5 Rounds

12 Push-ups

12 GHD sit-ups

20 Cal Row

Partner WOD

1 Rounds

40 Deadlifts

30 Hang Cleans

20 Push-Jerks

2K Row

1 Round

40 Deadlifts

30 HangCleans

20 Push-Jerks

2K Row

Barbell 135/95

5 Rounds

15 Wallballs 20/14 lbs.

400m Run

3 Rounds for time

500m/400m Row

30-20-10 Power Cleans 135/95

75 DU

Bike

5 Rounds:

3 minutes on

1 minute off

score is round with the lowest calories

5 Rounds

20 Sit ups

3 Rope Climbs

20 DB floor Press 50/35

10 Shuttle runs

30 minute time

modify rope climb with 5 strict pull-ups or T2B

7 Rounds

3 Push press

3 Front Squats

3 Box Jumps or Step ups

30/24 Cal Bike

5 Rounds

3 Push press

3 Front Squats

3 Box jumps or step ups

30/24 Cal Bike

3 Rounds

3 Push Press

3 Front Squats

3 Box jumps or step ups

Barbell 115/85

18 minute time cap

Rowing intervals

5-4-3-2-1 minutes on

rest 2 minutes between sets

total cal