HERO WOD FRIDAY !!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Scaling Options

DB Cleans (Cleans)

KB Swings (KB Snatches)