CrossFit – Fri, Jun 21

Warm up – Friday (AMRAP – Reps)

8 min AMRAP
50m Jog
5 Up-Downs
5 Downward Dog to Upward Dog

Shoulder Press (6 sets of 3 Shoulder Press (80-85%)
-Complete a set every 2:00-)
Metcon – Friday (AMRAP – Reps)

19:00 AMRAP
Run 400 meters with a sandbag (or odd object)
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.

This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.

The workout is promoted by Team Red, White & Blue (Team RWB), who strives to help guide veterans on building a healthier lifestyle because a strong focus on mental and physical health is critical to ensuring veterans’ best days are ahead. For more info or to make a donation, please visit

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