Call Us: (972) 591-3488

12/19/2017

18
Dec

12/19/2017

CrossFit Templum – CrossFit


U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special O

Warm-up

Warm-up (No Measure)

3 rounds: (empty bar)

10 Hang Muscle Cleans

10 Straight Leg Deadlifts

5 Hang Squat Cleans

5 Front Squats

Weightlifting

Hang Squat Clean (5 reps EMOM for 7mins @ 55% 1RM)

Hang above the knee

Hips crease must drop below the knees

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
*Scale clean weight to 75% 1RM or as needed*

Leave a Reply