Turn2CrossFit – CrossFit
EMOM x 10
mosz: Metcon (Time)
MOSZER
9 Rounds for Time
300m Run
6 Air Squats
6 Pull-ups
6 Box Jumps (24/20)
6 Burpees
6 Sit-Ups
6 Alternating Lunges
6 Russian KB Swings (53/35)
RX+ = 20# Vest
Background: In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.
– Badge number 98: 9 rounds, 8 movements.
– 6 years in service: 6 reps of each moment.
– Killed on the 300 block of 9th Ave N: 300M Run.
cupd: Metcon (Time)
Cupid It Up
(Valentine’s Day Partner WOD)
30 Partner Burpees
100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
200 Double-Unders
4 Rope Climbs (20 ft)
Then, 4 Rounds of:
15 Thrusters (45/35 lb)
15 Kettlebell Swings(53/35 lb)
15 Box Jumps (24/20 in)
After completing the first portion move immediately to the next without resting.
Partition the work between partners as needed.
For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.
RX + = Vested
Jordan (Time)
For time:
100 Kettlebell Swings (53/35)
100 Sit-ups
100 Air Squats
100 Push-ups