CrossFit WOD, April 6, 2019

TrippInspiration”Tripp Zanetis, a longtime member at NCFIT who died serving his country. On March 15, 2018, Tripp’s helicopter was catastrophically damaged as it flew flight lead on a troop transport mission near the Syrian border. Tripp’s last act on this earth was radioing the supporting aircraft to alert them of the impending danger. Tripp was an extraordinary person who dedicated his life to others. Today, we join a few other gyms around the country honoring Tripp with this workout.”
-NCFITWarm-upWarm-upI. 6 Min AMRAP
1:00 Row (Increasing in intensity each round)
5 Burpees
10 Empty Barbell Front Squats
5 Empty Barbell Shoulder Press
1 Wall Walk

II. Cycling Drill w empty Barbell:
5 Push Press w/ :02 Pause at the top, receive in the dip and drive back up
5 Push Jerks w/ :02 Pause at the top, receive in the dip and drive back up
5 Thrusters w/ :02 Pause at the top, receive in the dip and drive back up

III. 5 min to progress to weight you will use in metconMetconMetcon (Time)”TRIPP”

FOR TIME
37 Burpees

2 ROUNDS
10 Shoulder-to-Overhead (95/65)
24 Med-ball Sit-ups (20/14)
80 Alternating Single Unders

37 Burpees

2 ROUNDS
3 Wall Walks
15 Pull-up + Push-up
18 Thrusters (95/65)

37 Burpeesyou may choose to do today at an individual or as a team of 2. partners will split reps as needed but non working partner must maintain a Plank.Metcon (Time)”TRIPP”

FOR TIME
37 Burpees

2 ROUNDS
10 Shoulder-to-Overhead (135/95)
24 Med-ball Sit-ups (20/14)
80 Double Unders

37 Burpees

2 ROUNDS
3 Wall Walks
15 Bar Muscle-ups
18 Thrusters (135/95)

37 Burpeesyou may choose to do today at an individual or as a team of 2. partners will split reps as needed but non working partner must maintain a Plank.

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