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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
“Gunny”
For Time
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
BUY OUT … Yes JON Bender due this as well
400M Walking Lunge with VEST if you have it
If you can run with RX weight do IT(DUMBBELLS) or just run
Wear VEST for all of it if you can
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.
Extra Credit
Metcon (No Measure)
5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest