BANK HOLIDAY: CrossFit Monday 5th May

 In Crossfit

WARM UP/MOBILISE

WOD

Kandahar CrossFit have programmed this workout to remember their members, friends and colleagues that were killed in a helicopter crash last week. 

“Lynx”
On the 26th April 2014 a MK9 Lynx helicopter from 657 squadron, 9 Regiment of the Army Air Corp crashed close to the Pakistan boarder in Kandahar Province, Afghanistan. All 5 occupants on board were killed.

Capt Thomas Clarke, 30
WO Spencer Faulkner, 38
Cpl James Walters, 36
Flt Lt Rakesh Chauhan, 29
L.Cpl Oliver Thomas, 26

400m Farmers Carry 1.5/1pood KB
26 Box Jumps 24″/20″ – 26 Date
4 Chest to Bar Pull Ups – 4 Month
14 Burpees to the plate – 14 Year
9 Power Snatch 42.5/30 KG – 9 Regiment
6 Over Head Squats 42.5/30 KG – 657 Squadron
5 Push Press 42.5/30 KG
7 Clean & Jerk 60/42.5 KG
1 Rope Climb – 1 Aircraft
400m Farmers Carry 1.5/1pood KB

Cash out 159 of  50 Double Unders, 50 Sit Ups, 50 Squats, 9 Burpees – 159 Combined age.

COOL DOWN/STRETCH

Recent Posts

Leave a Comment