Freedom Friday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

**Then 2 rounds of**

-10m bear crawl

-8 ring rows

-10 air squats

Get ready for your WOD!

Randy Savage (Time)

For Time

10 Right-Arm Kettlebell Snatches (24/16 kg)

10 Burpees

10 Left-Arm Kettlebell Snatches (24/16 kg)

30 Air Squats

15 Right-Arm Kettlebell Push Jerks (24/16 kg)

15 Burpees

15 Left-Arm Kettlebell Push Jerks (24/16 kg)

45 Air Squats

20 Right-Arm Kettlebell Cleans (24/16 kg)

20 Burpees

20 Left-Arm Kettlebell Cleans (24/16 kg)

60 Air Squats

25 Right-Arm Kettlebell High Pulls (24/16 kg)

25 Burpees

25 Left-Arm Kettlebell High Pulls (24/16 kg)

75 Air Squats

30 Right-Arm Russian Kettlebell Swings (24/16 kg)

30 Burpees

30 Left-Arm Russian Kettlebell Swings (24/16 kg)

90 Air Squats

RONIN (Time)

For Time

21-15-9-15-21 reps of:

Box Jump Overs (24/20 in)

Alternating Dumbbell Snatches (50/35 lb)

After each round perform:

5 Muscle-Ups

SPC Vanessa Guillen (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

400 meter Run

22 Burpees to Plate

9 Lunges (each leg)

30 Ground-to-Overheads with Plate (45/25 lb)

99 Air Squats
This memorial workout is dedicated to US Army Soldier Vanessa Guillén who went missing from Fort Hood Army base on April 22, 2020. Her remains were discovered in a rural section of Bell County, TX, over two months later, from an apparent homicide.

Born on September 30, 1999, Guillén was a small-arms repairer assigned to Support Troop, Engineer Squadron, 3rd Cavalry Regiment. A private first class when she disappeared, she was promoted to Specialist effective July 1, based on time in service, according to Fort Hood.

The workout was designed by North Dallas CrossFit @northdallascrossfit (Dallas, Texas, USA) who hosted a community Zoom workout on July 11, 2020, with all the proceeds donated to Spc Guillén’s family.

The rep scheme signifies:

– 20 minute AMRAP for Vanessa Guillén’s age

– 400 meter Run fo the month when she passed away

– 22 Burpees to Plate for the day of her passing

– 9 Lunger for Vanessa Guillén’s birthday month

– 30 Ground-to-Overheads for her birthday

– 99 Air Squats for her birth year.

“Bradyn” (Time)

5 Rounds for Time

99 Single-Unders

7 Burpees

21 Thrusters (65/45 lb)

Cash-Out: 1 mile Run