Hero

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Palo Cedro CrossFit - CrossFitWes (Time)Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plateU.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died…

OHS, Metcon

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Palo Cedro CrossFit - CrossFitWarm-up200m OH Plate walk 30 Pipe pass throughs 15 Pipe around the world ea dir 15 Scorpions each leg 15 Hanging glide kipsMobility2min calf partner calf smash with barbell 2min per side squat holding upright and lean over ea foot 2min ankle flossOverhead Squat (10,8,6,4,3,2,1,1,1)Build to…

Hero

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Palo Cedro CrossFit - CrossFitWarm-up6min AB EMOM 30sec Front Plack Rest of min to complete 8 Wipers(feet stay togther, each touch to ground is a rep)MobilityPick a weakness/soreness and work on itBadger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief…