Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3:00

Cardio (Increasing effort)

8:00

1-2 Rounds

10 BB Good Mornings

10 Alt V Ups

10 BB Hang Squat Clean Thrusters

20 R/L Swings

20 L/L Swings

3:00

WOD Prep


Matthew Abbate

BIO

U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Stacie Rigall; son, Carson; mother, Karen Binion; father, Salvatore; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion

Metcon (Time)

“ABBATE”

Run 1 Mile

21 Clean & Jerks 155/105 (135/95, 115/85)

Run 800m

21 Clean & Jerks 155/105 (135/95, 115/85)

Run 1 Mile

Target 25:00 +/-

Time Cap 33:00
Modified/Scaled

Run 800-1200m

15 Clean & Jerks 115/85

Run 400-600m

15 Clean & Jerks 115/85

Run 800-1200m

Subs

1 mile Run

Row 2000m/1600

Bike Erg 3200m

Assault Bike – 120/84

800m Run

Row 1000m/800m

Bike Erg 1600m

Assault Bike – 60/42

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