15
Jan
011522
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP “Luke”
30 Minutes
500m Row
15 Clean and Jerk (155/105)
500m Row
30 Toes to Bar
500m Row
45 Wall balls (20/14)
500m Row
45 American Swings (53/35)
500m Row
30 Ring Dips
500m Row
15 Weighted Lunges (155/105)
500m Row
*One person working at a time, split the work how you choose.
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom.
Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.