Alright team, it’s Friday!!! Which can mean only one thing…put the pancakes down, it’s over!

It does also mean though, that another week is done and dusted, we survived and are closer still to being back together again! Hang on in there, it won’t be long now.

Let’s finish the week with a hero.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

CrossFit Cardiff WoD
“T”
5 Rounds each for time:
100m Sprint
10 Squat clean thrusters (50/35kg)
15 Kettlebell Swings (32/24kg)
100m Sprint

Rest 2 minutes between rounds

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Scale as needed

I remember doing this workout last year and guess what…it bites a bit. Scores up for the last time please…