DFC CrossFit – CrossFit
Conditioning
Dunn (AMRAP – Rounds)
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here
Box 20/16 M/F
Metcon (AMRAP – Rounds and Reps)
“DFC Dunn”
Complete AMRAP in 19 min:
10 Pull-ups
1 Shuttle sprint, 5 yds, 10 yds, 15 yards
6 Burpee box jump overs 16/12
*Must jump fully over box, not around it or on it.
Rx+
1 MU
1 Shuttle sprint
6 Burpee Box jump overs 20/16
Extra Credit Work
Back Squat (5-5-5-5)
Warm-up set @ 50% then add weight to a challenging 5 reps for today. Rest 3 min between sets.