C & J
15 minutes to work up to a one rep max lift!
7 Hang Power Cleans 115/75
7 Toes 2 Bar
7 Ab Mat Situps
It was an awesome day for our UCCF First Responders (Keith Benedetti, Coach Shane Hyde, Mike Avant, Pat Martin and John Washburn) at Reebok Crossfit One in Canton.
First event, Clean & Jerks, PR's all around for our boys placing them 11th in that event. Second event: 5K row, 200 kbs @ 2pood, 200 pull ups, 200 WB's placing them 14th!!
Then the tug-a-war!! They won 2/3 and gave a great show!! Then the final events "the unknown 15,12,9" The movements were pulled from a bucket. Our boys first heat Box Jumps and Squat
Cleans and second heat Ring Dips and Squat Cleans!! It was amazing to watch these men kick A$$! Congratulations to our UCCF FR's!! Way to represent!!
C & J