Thursday

CrossFit

Yeti
For time:
25 Pull-ups
10 Muscle-ups
Run, 1.5 mi
10 Muscle-ups
25 Pull-ups

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.


Endurance 

Each for time:
Row: 4x 1000 m

Rest 3 mins between efforts.


Weightlifting

Front Squat
3-3-3-3-3-3-3

Snatch
1-1-1-1-1

Ashleigh Townsend

Crossfit Defiance , Unit 8, Branxholme Industrial Estate , Brighouse , United Kingdom

Crossfit Defiance owner. Coach and athlete.