Monday 8.7.19



"Dork"

6 Rounds for time:

60 Double unders

30 Kettlebell swings

15 Burpees


Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.


Options

Double Unders

*1:00 of practice each round or 60 Singles


Kettlebell Swing

*Modify if 2 rounds cannot be completed unbroken.

*Russian swing

*Reduce reps to 20 and/or load to achieve the 2 rounds unbroken.


Burpees

*Reduce reps to 8-10.


COOL DOWN

2 Rounds

1:00 Plank

1:00/1:00 Kettlebell calf smash

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(321)-749-1654

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