9.11.17

Monday

A. 
Front Squat @ 22X1 tempo
3-3-3-3-3
*Each set should be slightly heavier than last weeks loads

B.
"Pat" (with a KB*)

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. KB front-rack lunge, (70/44)
25 push-ups
50-ft. KB front-rack lunge, (70/44)

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.
hero-patrick-hawkins

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