03/01/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Hip Flexor Sunrise Stretch
Seated Hip Rotation
Squats
Mountain climbers
Kips
Pull-ups
200m Run
BB Complex 1 – Clean & Snatch
WOD Prep
Snatch High Pulls (4 x 4 @ WOD Weight)
Metcon
Viola (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here
