7.8.24

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U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, wh…

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Metcon
“Abbate”
Run 1 mile
21 Clean & Jerks @ 155/105
Run 800m
21 Clean & Jerks @ 155/105
Run 1 mile
Last tested on 8/31/2019

Accessory
Metcon
Rope Climbs
RX: 10
RX+: 15

7.6.24

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Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Delivery reps

5 min EMOM
3 Tall Cleans

Strength
5 Rounds E2M
3 Bottoms up Front Squats

5 Rounds E2M
2 High Hang Squat Cleans

3 Rounds E3M
1 Pause Clean

CrossFit
Metcon
4 min AMRAP
40’ Handstand Walk
40 Double unders (RX+: 25 Crossovers)

Rest 2 minutes

4 min AMRAP
15 HRPU
15/12 Calorie SkiErg

Rest 2 minutes

4 min AMRAP
40 Double unders (RX+: 25 Crossovers)
20 DB S2O @ 35/25 (RX+: 50/35)

Rest 2 minutes

4 min AMRAP
15/12 Calorie SkiErg
10 HSPU (RX+ SHSPU)