I hope you have all had an enjoyable weekend team, rested and not too hung over, ready to smash the crap out of some challenging workouts. Starting, and ending, with heroes.

CrossFit Cardiff HomeFit WoD

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

“Klepto”
4 Rounds of:
27 Box Jumps (24/20”)
20 Burpees
11 Squat Cleans (60/40kg)

Loading
RX: 60/40kg
Alternative: 1 or 2 DBs/1 or 2 KBs (if using one, alternate sides per round)
One rucksack.
Whatever you use, if the load is light, simple go really fast.

Warm up
1 minute of star jumps
5 Walk outs with 3 press ups
20 Tuck jumps
Rest 1 minute, repeat

Klepto.jpg