Operation Red Wing Memorial WOD

Main – CrossFitOperation Red Wing Memorial WOD (Time)5 Rounds for TIme: 28 KBS 16kg/12 kg 28 Hand Release Push Ups 28 Walking Lunges 45#/25# 28 4-count Flutter Kicks 28 Pull Ups 28 Sit ups

DUs and C&J

Main – CrossFitDUs and C&J (Time)2 C&J @ 80% 1RM 50 DUs 2 C&J @ 80% 1RM 40 DUs 2 C&J @ 80% 1RM 30 DUs 2 C&J @ 80% 1RM 20 DUs 2 C&J @ 80% 1RM 10 DUsTabata AbMats (AMRAP – Reps)8 rounds of :20 seconds of work :10 seconds of restMetcon...

OHS/pullups

Main – CrossFit15 min AMRAP – OHS/pullups (AMRAP – Reps)AMRAP in 15 minutes: 3 Overhead Squats (115/75) 3 pullups 6 OHS 6 pullups 9 OHS 9 pullups increasing by multiples of 3 until the 15 minutes is up. Score is total...