October 11, 2016

CROSSFIT
Durability: No Measure
30 Turkish Get-Ups, alternating arms
30 Strict Pull-Ups

Conditioning: EMOM x 20:00
10 Calories on the Assault Bike

CROSSFIT 101
Conditioning: For Time
“Helton”
3 Rounds
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
*In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009