Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run or ski
Achilles stretch on rig
10 banded pull aparts (overhead & across chest)
*2 rounds of*
10 kip swings
10 tuck jumps
10 power snatches 35/45
Viola (AMRAP – Rounds)
AMRAP in 20 minutes
400 meter Run
11 Power Snatches (95/65 lb)
13 Power Cleans (95/65 lb)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here
Metcon (AMRAP – Rounds and Reps)
Team of 2!
28 Minute AMRAP:
Every 7 minutes (Including at the start of 3,2,1 go)
50 Alternating Wallballs with partner 20/14
40 Cal Ski
40 Power Snatches 115/75
40 Burpee Box Jump Overs 24/20″
30 Cal Ski
30 Power Snatches
30 Burpee Box Jump Overs
*Split work evenly between team.
Go back to the 40 if you complete all of the reps of 10.
All 50 wallballs must be completed every 7 minutes before continuing on with AMRAP. Pick up where you left off.