On September 10th & 11th, the 10th anniversary of 9/11, Chris Pace, a Captain and C-17 pilot in the Air Force who truly loves the military, will be completing a physical and mental feat. He is calling this the “Journey of Freedom.” 100% of donations will go to support the Disposable Heroes Project. Chris is going to start at Arlington National Cemetery and bike for approximately 150 miles followed by running 100 miles to NYC where the World Trade Center once stood. He is doing this by himself, straight through…no stopping to eat, no sleep. Chris is a sponsored CrossFit athlete who recently competed in the Reebok CrossFit Regionals held in Chicago, IL. You can visit his website at http://pacepain.com/. Please support Chris and his “Journey of Freedom”, knowing that you are helping our wounded and fallen soldiers and their families. Never forget the Freedom they provided to every one of us.
Warm up # 3
1. Back Squat: 5,5,5,5,5
2. 3 rounds for time of:
6 wall climbs
8 Box jumps @ 40″
10 Sandbag ground to shoulder ( 5 each side) 80/40 lbs
CrossFit Havoc 
Lean and mean, Jacob.
1) Russian squat routine 2×2 @ 230lbs
2) Rx’d 6:20
3) 3 rds max bar dips w/ 3 min rest between sets: 17/15/12…. blah
Yes, an 80lb dumbell would work fine.
If I don’t have access to a sandbag, could I use an 80 lb dumbell instead?