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Commonwealth CrossFit, CrossFit Accolade – WOD

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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.