Saturday, May 23, 2020

CrossFit Empire South  » WOD »  Saturday, May 23, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Be on your guard, stand firm in the faith; be courageous; be strong.” -1 Corinthians 16:13

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Metcon (Time)


7 Rounds For Time:

400 meter Run

29 Back Squats (135/95)

*Back Squats come from the floor
Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

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