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W2D20

26
Apr

W2D20

Cleveland – CrossFit DTF

About the hero:

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

“Nukes”
With a 30-min running clock:
8 minutes to complete:
1-mile run
315/245 Deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225/155 Power Cleans, max reps
Then, 12 minutes to complete:
1-mile run
135/95 Overhead Squats, max reps
– Do not rest between rounds. Post run times and reps completed for each exercise to comments.

Nukes (3 Rounds for reps)

8 minutes to complete:
1-mile run
Max Reps Deadlifts, 315#
Then, 10 minutes to complete:
1-mile run
Max Reps Power Cleans, 225#
Then, 12 minutes to complete:
1-mile run
Max Reps Overhead Squats, 135#