CFPC – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

2 rounds of 10 reps of:

Russian baby-makers (5 per round)

Barbell Front squats

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Close grip kipp swings

Perform movement prep and begin!

Liam (Time)

For time:

Run 800 meters with a 45-lb. plate

100 toes-to-bars

155-lb. front squats, 50 reps

15-ft. rope climbs, 10 ascents

Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here
40 min CAP

T2B, FS and Rope Climbs can be split up as desired but all reps must be completed prior to the second 800m run.

Modify T2B with kipping knee raises to 90 degrees, V-ups or toes to rig. Modify Rope climbs with a set of 6 Ring rows per climb.