W.O.D 22.6.18

Crossfit W.O.D.

Skill: Handstand practice by coaches prescription

MetCon: 9min AMRAP

In teams of 2 perform 3 Rounds for reps of:
200m Partner/Sandbag carry
30 KB Swings AHAP
20 Burpees

Strength & Accessory W.O.D

Power/Split Clean 3-3-3-3-3
Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*90% (from last set)

MetCon: (Same as CF MetCon)

In teams of 2 perform 3 Rounds For reps of
9min AMRAP
200m Partner/Sandbag carry
30 KB Swings AHAP
20 Burpees

Endurance W.O.D

“Chris Kyle”

3 Rounds for Time

– 40 Kettlebell Swings (24/16kg)

– 40 Box Jumps (60/50cm)

– 40 Thrusters (35/25)

– 40 Elevated Push-ups (feet on 60/50cm box)

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

“Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.