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Wed 21 June

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Wed 21 June

Wed 21 June

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CrossFit 3000 South Melbourne – CrossFit

A: Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

or B: Metcon (AMRAP – Rounds and Reps)

AWOD – Complete AMRAP in 20 Min of:

4 x Bar Muscle ups

8 x KB swings (32/24kg)

200m Run

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