“RCCF Shadow Box…”

Posted: March 24, 2016 in Uncategorized

A RC CrossFit Shadow Box…

I Had The Pleasure Of Being Presented This Patch From Big Bryan!!!

Mando Macias's photo.

We Have A Lot Of Military Personnel… Fire Fighters… Law Enforcement… EMS Personnel… Collegiate Students… Etc… Etc…

I Want To Start Up A Shadow Box To Represent YOU With All Of Your Patches!!!

Or… Even If You You Have Challenge Coins!!!

I Wish I Still Had Some To Trade… But I Don’t… But I Will Display All Mine That I’ve Earned Throughout My Marine Corps Career…

So If You Wish To Donate… Thank You!!!

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 15 Mins To Perform 15 Front Squats… No More Than 3 Reps @ A Time…

MetCon…

As Many Rounds As Possible in 12 Mins:

5 HandStand PushUps (Rx’d: M&F-Head To Deck… Will Allow Up To 2 AbMats But Won’t Be “Rx’d”)

10 Bar Touching Wall Ball Shots (Rx’d: 20lbs/F-14lbs… Height Is Up To The Coaches… 100 Meter Run Penalty For Dropping The MedBall…) WTF?!?!

15 Double Unders (Rx’d: M&F… MOD: 45 Singles… Both With A 3 Burpee Penalty…)

3…2…1…GO!!!

Mando

This Isn’t Mine… Just An Idea Of What We Want…

3.23.2016 WOD & Scores…
Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

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