Ballston CrossFit » Friday, September 21, 2018

Friday, September 21, 2018

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. 

He is survived by his wife Amy and three children, Michael, Landon, and Olivia.

Gymnastics Skill Work:

10 Minutes:
Handstand Walk and/or Ring Muscle-up Practice

EMOM 10:
Even: 1-5 Ring Muscle-ups (pick a number and stick to it for consistent sets)
Odd: 20’ Handstand Walk

Hero WOD:


Five rounds for time:
15 Deadlifts (225/155)
20 Box jumps (24/20)
25 Pull-ups

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