Crescent City Crossfit – CrossFit
Warm Up
2 Rounds:
8 Cals on any Machine
20 Mountain Climbers
10 Scap Push Up to DownDog
10 Prone Swimmers
8 Samson Lunges (4 ea)
4 Negative Push Ups (from Toes or Knees)
Metcon
Rest 5min In Between WOD and Run
MA3 Oscar Temores (Time)
8 Rounds:
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.
The vehicle entered Fort Story at Gate 8 while driving the wrong way in the outbound lanes at a high rate of speed at 7:35 pm. Personnel at the gate immediately requested assistance and MA3 Temores responded to the scene. The civilian driver of the vehicle intentionally struck MA3 Temores’ patrol car head-on.
MA3 Temores had served with the U.S. Navy Security Forces for only 10 months. He is survived by his wife and 2-year-old son.
1-Mile Run (Time)
Max Effort 1-Mile Run
