10 min EMOM
Shoulder press
3 Reps
Increasing weight every 2 rounds

Conditioning
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls (75/55)
12 burpees, jumping over the barbell

Tabata Time

8 full Tabata rounds of the following alternating movements:

Sled Push
Sit Ups
Tire Flip
Hammer Swings
Battle Rope
Tuck Jump
KB Tater
Mountain Climber

For example, the first full Tabata will be alternating sled push and sit ups. Second will be tire flips and hammer swings.

”Sasquatch”
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

AMRAP 20:
200 Meter Run
20 Calorie Row
20 Alternating Dumbbell Snatches (50/35)
20 Wallballs (20/14)

Bench Press
5X5
Increase in weight to find a 5 rep max
Superset with 10 goblet squats

Deadlift
5x5
Increase in weight to find a 5 rep max
Superset with one set of barbell 21's

Rest at least 90 seconds between sets

Conditioning
"Annie"
50-40-30-20-10
Double Unders and Sit ups

For Time:
50 Wallballs (30/20)
40 Calorie Row
30 Overhead Squats (115/80)
20 Burpee Bar Muscle-ups
30 Overhead Squats (115/80)
40 Calorie Row
50 Wallballs (30/20)

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

For Time:
1000m Row
400 Meter Plate Carry (45/35)
200 Meter Kettlebell Farmers Carry (53’s/35’s)
400 Meter Plate Carry (45/35)
1000m Row

“Bert”

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Reduced reps for beginner and intermediate

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Conditioning Teams of 3 For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar 30 Burpees

30 Power Snatches (115/80)

200/140 Calorie Row

2 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatch (135/95)

200/140 Calorie Row

1 Round:

30 Toes to Bar

30 Burpees

10 min EMOM 1 Shoulder Press 1 Push Press 1 Push Jerk Increase weight every two rounds, build to heavy complex.

For Time:

2,000 Meter Row
Directly Into…
5 Rounds:
16 Toes to Bar
12 Push Jerks (155/105)
8 Alternating Dumbbell Squat Snatches (80/50)

A) Build to a Moderate 10-Rep Sumo Deadlift

B) Build to a Moderate 10-Rep Conventional Deadlift

C) 3×12 Good Mornings (Same Weight Across)

D) 3×30 Weighted Sit-Ups E) 800m Suitcase Carry