CrossFit – Wed, Aug 16

Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

Same as Rx’d

For time:
1,600-m row
1,200-m run
1,600-m row

General Warm-up

1 round:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kickers
Run, faster pace

Skill Work (4 Rounds for reps)

Every 2:00 x 4 sets:
5 box jumps
– Increase the height of the box with each set.


1 set:
200-m recovery walk
2:00 foam roll quads

– AT-HOME – (Time)

For time:
200 unweighted step-ups (20 in)
1,600-m run
100 lateral up-downs over an object (12 in)