9.2.24

LABOR DAY - 10 AM HERO WORKOUT

(Bring a friend or family member for free)

"Bear Shark" 

In honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan. These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida. 

For time:

9-15-21 reps of:

Kettlebell Swings (1.5 pood) 

Thrusters (115lb) 

Deadlifts (275lb) 

600m Run 

(the 600 meter Runs are completed after each set of the 9/15/21)

Quote:

All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence." - Martin Luther King Jr.