We are open for one class at 9:30 a.m. today!
Warm up: 200 Meter Jog / 10 Good Mornings / 10 Empty Bar Thrusters / 10 Sit ups / 10 Ring Rows
“Goose“
For Time, with a partner:
106 Deadlifts @ 135 / 93
Then 7 Rounds of:
3 Rope Climbs
15 Thrusters @ 135 / 93
15 Kettlebell Swings @ 70 / 53
Then:
400-meter run with a plate @ 45 / 25 (*Both partners carry a plate.)
Master Sgt. Chris Raguso, 39, of Commack, New York, died March 15, 2018, when an HH-60 Pave Hawk helicopter crashed during a mission in Western Iraq. Russo was assigned to the 101st Rescue Squadron, 106th Rescue Wing, New York National Guard.
Raguso, who dedicated his life to the service and protection of others, was an HH-60G special missions aviation flight engineer and a member of the New York City Fire Department. He used CrossFit as a tool to stay strong for his work in the National Guard and the FDNY.
Raguso is survived by his wife, Carmela; and daughters Eva and Mila.
CrossFit Havoc 