HAPPY BIRTHDAY CFNWA
2-3 PERSON TEAMS
10 x10 Cal Row
10 ea DB C&J (x2)
10 ea DB Sn (x2)
10 rope climbs +Legless
10 ea Burpee Box Jump Up/Over 24/20 +24/30
10 ea DB Thrusters (x2)
10 ea Inverted Burpees or 10 Wall climbs total
10×10 II Unders + UB
10 ea 2 fer 1’s 20/14
10 ea Slam Balls
Crossfit NWA – CrossFit
AM Classes Only “Bring a Friend”
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
Complete solo or with a “Friend”