11FEB17

10
Feb

11FEB17

CrossFit Reality – CrossFit

Black History Month: The Debate, The Struggle, The Martyrs. It’s still BHM, so lets get busy making freedom ring!

A: Metcon (Time)

Douglas v. Lincoln: What Debate?

Fredrick Douglas never debated Lincoln. That was Stephen Douglas. But I hear he’s getting a LOT of acclaim.

400m Run/Row

13 Box Over

18 Wallballs (20/14)

65 Double Unders
After 400 years of the institution in the English Colonies and their successor, the United States of America, Amendment XIII abolished slavery as of 1865

B: Metcon (Time)

The Struggle

4 Rounds

7 KB Snatch x2 (L then R) (53/35)

2 Rope Climbs

–then–

19 Burpees

64 Hip Thrusts
RX+ = 70/53 and legless RC.

The Civil Rights Act of 1964 was signed on July 2, 1964.

C: Metcon (Time)

Malcolm X and MLK

2 Rounds

12 Power Clean (115/85)

19 Overhead Squat

–then–

65 Situps

–then–

4 Rounds

4 Chest to Bar Pullups

19 Push Jerk (115/85)

–then–

68 Alternating Barbell Lunge (45/35)
Malcolm X was assassinated on February 12, 1965. The Reverend Martin Luther king, Jr. was assassinated on April 4, 1968.

RX+= Bar muscleups

D: Metcon (No Measure)

Amazing Grace

10 min. EMOM

3 Clean and Jerk (135/95)
Barbells hitting the floor — how sweet the sound!