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DVB

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

DVB (Time)

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

10 wall-ball shots

1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:

10 wall-ball shots

1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:

10 wall-ball shots

1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
To learn more about DVB click here

Jump around

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

For time:

40 box jumps, 24/20

20 handstand push-ups

30 box jumps, 24/20-inch box

15 handstand push-ups

20 box jumps

10 handstand push-ups

10 box jumps

5 handstand push-ups

5 box jumps

3 handstand push-ups

14:00 time cap

Foundations MWF Session D

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

Intro to Jump ropes in warm up/ 5:00 Jumprope practice

Hip Mobility Drill #1 Intro to GHD

Intro to pull up variations/scaling options

Intro to Kettlebell swing

Metcon

Metcon (Time)

Bootstrap Helen

3 Rounds for Time

400m run

21 kettlebell swings

12 Jumping pullups or other pullup variation