Saturday – 2019 CrossFit


Main – CrossFit

Lt Col Jay W. Middagh USAFRet, 71, of Scottsdale, AZ, passed away on Aug 28, 2012. Jay “Bull”, was a loving husband, father and grandfather. He was a loyal friend whose laughter and smile touched everyone’s heart. Jay put his heart and soul into everything he did and made those around him better. He was a man strong in his convictions with a true patriot heart.

Metcon (Time)


800m Plate run 45/35

50 Plate burpee

50 Walking OH Lunges

50 Plate thrusters

50 Walking OH Lunges

50 Plate burpees

800 M run with plate



400m Plate rune 25/10

25 Plate burpees

25 Walking OH Lunges

25 Plate thrusters

25 Walking OH Lunges

25 Plate Burpees

400 M run with plate



400m Run

15 Burpees

15 Walking lunges

15 Air squats

15 Walking Lunges

15 Burpees

400m Run

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