Thursday 11.11.2021

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“No Greater Love Than They Who Lay Down Their Lives for Their Friends.”

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

For Time
Run 1 mile
21 x Clean & Jerk (155/105lbs)
Run 800m
21 x Clean & Jerk (155/105lbs)
Run 1 mile

Notes: Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who 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.

The “Abbate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for March 26, 2011.

Scaling for loads and adjusting the Running distance will be covered during the whiteboard brief. There will be a time cap implied if applicable.

Post scores to comments.

Samy Daghir

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