Coast Range CrossFit

“Falkel”
AMRAP 25 MIN
8 Handstand push-ups
8 Box jump (30″/24″)
1 Rope Climb

55+ RX
“Falkel”
AMRAP 25 MIN
8 Push Press (95#/65#)
8 Box jumps with step down (24″/20″)
1 Rope Climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion,
3rd Special Forces Group, based in Fort Bragg, North Carolina,
was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.
He is survived by his parents, Jeff and Dianne Falkel.

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s sumo stance good morning it reads like this:
2 seconds bowing forward and hinging at the hips
0 seconds in the bottom
1 second on the way up
0 second at the top