When a hero comes along

Seaward CrossFit – CrossFit

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Female Rx – 205lb DL, 14lb MB, 25lb plate

Fitness

For time:

10 Piked push-ups

15 Deadlifts (manageable load)

25 Box jumps

50 Ring Rows

50 Wallball shots

200 single-unders

Run 400 meters with a plate

Overtime

E3M for 9:00

20/20 GHD kettlebell oblique crunches (https://youtu.be/T-iMOZEEMps)

E3E = Every 3:00’s.

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