“Alpha” (most difficult)
3 rounds of:

400 meter run
21 chest to bar pull-ups
21 kettlebell swings (m/50-55 w/30-35)
21 burpees
21 toes to bar

“Bravo” (moderate)
3 rounds of:

400 meter run
21 pull-ups (unassisted)
21 kettlebell swings (35-45 m&w)
21 burpees
21 knees to elbow

“Charlie”
3 rounds of:

400 meter run
21 burpees
21 sit-ups
21 push-ups
21 squats

I lift up my eyes to the hills— where does my help come from? My help comes from the LORD, the Maker of heaven and earth.”
– Psalm 121:1-2

Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.
-Ronald Reagan

We are looking forward to a great day of Honoring a Hero – CrossFit style! and a great day of food, fun and fellowship with a lot of CrossFitters.

3-2-1- Go!
Jay & Janice