June 04, 2014
0
Vote now for which July 4th Hero WOD you want to do as a gym. Check them out here and then go over to our Facebook page or Instagram @crossfitpampa to vote. The shirts to commemorate are being ordered tomorrow morning so hurry please!
From CrossFit.com
“Abbate”
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
For time:
1 mile run
21 clean & jerks (guys 155 / girls 105#)
800m run
21 clean & jerks (guys 155 / girls 105#)
1 mile run
OR
“Small”
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
3 rounds for time:
1000m row
50 burpees
50 box jumps 24/20″
800m run
