See you guys at 9:30 a.m. !!
Warm up: 400 meter run
“Agent Daniel Rose”
As many Rounds as possible in 33 minutes:
309 Single Unders
2009 Meter Row
27 Deadlifts @ 135 / 93
20 Lunges @ 135 / 93
13 Man Makers @ 35 / 25 or Burpees over the bar
9 Turkish Get ups @ 53 / 35
3 Wall Climbs
33 Floor Wipers @ 135 / 95
What the numbers mean:
309 was his Star#
2009 when he came into the Patrol
27 (This was how old he was when he left the military)
20 lunges & 13 man maker (2013) the year he passed
9 for September
3 for the date
33 for the age
crossfithavoc.com 