CrossFit Shropshire – CrossFit
Metcon
i: Liam (Time)
For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here
ii: Metcon (Time)
For time:
Run 800 meters with a 45-lb./25-lb.* plate
100 toes-to-bars
155-lb./105-lb.* front squats, 50 reps
15-ft rope climbs, 10 ascents
Run 800 meters with a 45-lb./25-lb.* plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
iii: Metcon (Time)
For time:
Run 400 meters with a 25-lb./15-lb.* plate
50 hanging knee raises
95-lb./65-lb. front squats, 35 reps
10 lay to stand rope climbs
Run 400 meters with a 25-lb./15-lb. plate
Partition the hanging knee raises, front squats and rope climbs as needed. Start and finish with the run.
Gymnastics
Metcon (No Measure)
Box Handstand Circles 1×20
Rest as needed between sets.
