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Friday November 9, 2018


Friday November 9, 2018

Mobility/Activation: x 2

  1. 15 heavy rope single unders
  2. band pull aparts x 25
  3. partner med ball chest pass 15 each



  1. AMRAP in 5:00

alternating kb curl and press

anytime you take a break 7 push ups (on kb handles) ; scale to

standard push ups

Note: use a weight where you can get 8-10/arm without



  1. Accumulate 30 strict pull ups

If you can’t do 3 or more scale to banded strict pull ups in sets of 5


Conditioning: “Tama”

For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
Scaled- Can use a heavy KB instead of barbell


Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

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