Main – CrossFit

In honor of Olivia V Spencer, 11, a CrossFit Kid from Portland, Oregon who died from an Epileptic seizure,(SUDEP) on December 12, 2014


Fresbie Fun/ Crawling (No Measure)

Stand in Frisbee, from plank position inch warm down field

From Plank Position walk with hands maintaining plank position

Bear crawl forward & Backward

Lateral Crawl

Spiderman crawl
PVC Shoulder/ Hip



Metcon (Time)

11 Rounds for Time

12 DL 155/105

12 Burpee Box Jumps 24/20″

14 Wall Balls 20/14

2000 mtr Row


Partners work 1 at a time and cannot advance until both have completed either the 12 or 14 reps respectively.

Split up row anyway needed

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