CrossFit Kivnon 171017


Hero wod Wednesday + a Pat Ryan twist

Arrive early to get warmed up

40 min cap

“Justin” + Pat Ryan for time 

30-20-10 reps for time of: • Body-weight back squats 80% women , 80% masters men 50% masters women • Body-weight bench presses 80% women , 80% masters men 50% masters women • Strict pull-ups sub banded 

Cash out 62 Burpees for Pat Ryan 

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.