THUNOV11

CrossFitAllen – CrossFit

REMINDER

CrossFit Allen is grateful to all Veteran’s, especially our very own. To celebrate, we will do a Hero Workout called “Manion”.

On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. His courageous acts allowed every member of his patrol to survive.

For his actions, Travis was awarded the Silver Star and Bronze Star with Valor. His legacy continues to grow through the work of TMF, inspiring people to make an impact by serving others.

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“MANION”

Team of 2 [35 Minute Time Cap]

7 Rounds For Time:

400 Meter Run

29 Back Squats (partition however)

RX: Partners Run Together (115/75)

RX+: Patners Run Together (135/95)

FITNESS: Partners Split Run, one at a time (athlete’s choice)
*Score = Time it takes to complete the workout.

Extra

8-10 Minutes of Skill Work (Your Choice)

Extra

4 Sets for Quality

10 Barbell Hip Thrusts

12 Single Dumbbell Bent Over Rows

0:30 Hollow Hold

0:30 V Ups

0:30 Hollow Hold

At Home METCON

Metcon (Time)

7 Rounds For Time:

400 Meter Run

29 Air Squats or Weighted Squats

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