Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Tama (modified)
*Kettlebells in place of barbells for farmers carry & hang power snatch in place of hang power clean.

For time:
800-meter single-arm kettlebell farmers carry (53,35)
31 toes-to-bars
31 push-ups
31 front squats (95,65)
400-meter single-arm kettlebell farmers carry(62,44)
31 toes-to-bars
31 push-ups
31 hang power snatches (95,65)
200-meter single-arm kettlebell farmers carry (70,53)

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.

Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Option 2:
For time:
800-meter single-arm kettlebell farmers carry (35,26)
31 toes-to-bars
31 push-ups
31 front squats (75,50)
400-meter single-arm kettlebell farmers carry (53,35)
31 toes-to-bars
31 push-ups
31 hang power snatches (75,50)
200-meter single-arm kettlebellfarmers carry (62,44)

Option 3:
For time:
400-meter single-arm barbell farmers carry, (35,26)
31 sit-ups
31 knee push-ups
31 front squats (45,35)
200-meter single-arm barbell farmers carry( 53,35)
31 sit-ups
31 knee push-ups
31 hang power snatches (45,35)
200-meter single-arm barbell farmers carry (53,35)

Endurance & Stamina:

Run a 5k.  Post time to comments.

CFS Brief:

Regular Schedule Friday & Saturday.  We will be closed Easter Sunday.

CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday April 10th, 7:30pm to 9:00pm

*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service.  Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)

Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here.  On the next screen when it asks for your zip code enter CFS’s zip code which is 01721.  This is your delivery location.  You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx.  When asked what gym, start typing CrossFit Synergistics and our gym will pop up.

*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview