MONSEP6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Kabul 13”

With A Partner, splitting reps evenly:

2021m Row

-then

13 rounds

8 snatches @115/85

26 AB-Mat Sit-ups
13 U.S. Service Members killed in Afghanistan on 8/26/2021.

U.S. Marine, Sgt Johanny Rosario (25)

U.S. Marine, Cpl Hunter Lopez (22)

U.S. Marine, LCpl Kareem Nikoui (22)

U.S. Marine, LCpl Rylee McCollum (20)

U.S. Marine, LCpl Jared Schmitz (20)

U.S. Marine, LCpl David Lee Espinoza (20)

U.S. Navy, Maxton Soviak (20)

U.S. Marine, SSgt Taylor Hoover (31)

U.S. Marine, Cpl Daegan Page (23)

U.S. Army, Ryan Knauss (23)

U.S. Marine, Cpl Humberto Sanchez (22)

U.S. Marine, Sgt Nicole Gee (23)

U.S. Marine, Ricky Thompson (21)

SYMBOLISM

-2021m row for the year.

-13 rounds for the 13 heroes who passed.

-8 snatches for the month and because they were “snatching” citizens and allies out of the grasp of terrorists.

-26 sit-ups for the day and because their loss was punch to the gut.

Extra

Long Run For Time:

1400 Meters at Easy Pace

1000 Meters at Fast Pace

Rest 4 Minutes

1000 Meters at Easy Pace

600 Meters at Faster Pace

Rest 4 Minutes

600 Meters at Easy Pace

300 Meters at Fastest Pace

At Home METCON

Metcon (AMRAP – Reps)

AT HOME (with minimal equipment)

1 Minute: Dumbell Bent-Over Row (switch arms every 5 reps)

1 Minute: Dumbbell Snatches

1 Minute: 200m Run (rest remaining time of the minute if finish early)

1 Minute: Rest

[Score = Sum Total of all Reps]

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