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8am OLY

9am Advanced

*Get here around 8:50 to get the warm up in
A. Skill
14 Min EMOM

Even Min - Handstand Tech
Odd Min - Bar MU Tech

B. Metcon (Reps)
Teams of 3:
AMRAP 7:
100/70 Calorie Row
Max Clean and Jerks (155/105)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Row
Max Power Snatches (135/95)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Row
Max Thrusters (115/80)


10am Community WOD

Metcon (Time)
"Saman"

*Partner WOD (You can also do this individually)
8 Rounds

13 DL (185/125)
17 Wall Balls (20/14)
Both run 200m together (totaling 400M)

CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.