Workout of the day
Monday July 6, 2020
Buy In: Run 400m, then 100 Butterfly Kicks
20 Dumbbell Alternating Snatches
20 Shoulder Press
20 Loaded Step Ups (use box, stairs, bench, chair with weight)
15 min AMRAP
Cash Out: Run 400m, then 100 Butterfly Kicks
Dedicated to Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.