Saturday, January 18, 2020

CrossFit Empire South – CrossFit

Today is our Memorial Hero WOD Event for Officer Billy Clardy III. The workout will start at 9:00am, doors will open at 8:00am. Anyone and everyone is welcome. This will be rain or shine. Please come out and let’s show our support for our Huntsville community.

View Public Whiteboard

Metcon (Time)

“Agent Billy Clardy III”

Teams of 3; AMRAP 48:

400m Run

*then as many rounds of:

12 Overhead Plate Alternating Lunges

6 Burpees to a Plate

19 Plate Ground to Overhead

*This will be done while wearing a weight vest (20/14).

*RX for plate: 45/25
Partner A: Runs 400m

Partner B: Accumulating as many rounds of 12-6-19 as possible

Partner C: Rests

*When ‘A’ returns from run, ‘A’ will move to ‘B’ and pick up where ‘B’ left off. ‘B’ moves to ‘C’, and ‘C’ moves to ‘A’. Score is rounds and reps of 12-6-19.

*Weight vest represents the weight Officer Clardy carried through his career. AMRAP 48 represents his age. 12-6-19 represents day of passing. Overhead plate alternating lunges represents how he always put others above himself.

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