CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Metcon

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

Metcon (AMRAP – Rounds and Reps)

Rx+ Sisson

15-ft legless rope climb, 1 ascent

5 Burpees

200-meter run

If you have a 20# vest or body armor, wear it.

Auxiliary Strength

Deadlift (8-6-4-8-6-4)

%’s: 60-65-70-65-70-75

Metcon (No Measure)

3 sets

12 Weighted Hip Extensions

5 Max Height Box Jumps

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