HERO Saturday

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*CrossFit Health

Saturday

Full Clean + 2 Jerk

5 rounds (mod/hvy)

DANNY is a Hero WOD which honours

Oakland SWOT Sergeant Daniel Sakai

(March 21, 2009). It contains box jumps,

push presses and pull-ups

AMRAP 20

30 Box Jumps (24 inch)

20 Push Press (115 lbs/52kg)

30 Pull-Ups

*CrossFit Performance

Saturday

MURPH

if you have a vest bring that in...

MURPH is a Hero WOD which honours

Navy Lieutenant Michael Murphy

( Passed June 2005)

Full Romwod