Fly High Paul

Today we had an event at the gym for Paul and his family. He was taken by cancer way too soon.

Warm-up

  • 3×10 Reverse Hyper
  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 10 Push-ups
  • 15 Air Squats
  • Thrusters
    • 8×45#
    • 4×95#

Conditioning

36:00 Parter AMRAP

  • Parter A – Runs 400m (pace setter)
  • Parter B – Does AMRAP
    • 4 Thrusters (115#)
    • 5 Burpees
    • 81 Jump Rope

When switching, continue where your team left off in the AMRAP. We got something like 22-ish rounds. Hard to keep track in something like this and it doesn’t really matter. I had an instant headache after from the heat, which was at 93° when I got in the car. My suffering is nothing compared to what Paul fought with though.

fly-high-paul

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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