Manion

26.2 CrossFit – CrossFit

Only I can change my life. No one can do it for me. Carol Burnett

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

High Jumps

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
95 for ladies and masters

Aerobic Literacy

Half Marathon Endurance 9 (Time)

Run 2 miles at easy pace, run 1 mile at fast pace, run 3 miles at moderate pace. No rest b/t intervals Total: 6 miles

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