Complete as many rounds/reps as possible in 18 mins of:

7 Overhead Squats 135/95

9 Pull ups

21 Double unders

Sara and I would like to acknowledge everyone from CF Virtus that participated in Saturday’s Fight Gone Bad 6. The team was able to raise over $13,000 towards Special Operations Warrior Foundation, Camp Patriot, CrossFit Kids and to the families of the SEAL Team 6. Jeremy Jouette was recognized for “Top Individual Fundraiser”, contributing to over $2,000 of our total. Also, your dedication to the sport and to yourself enabled CF Virtus to claim the trophy as “Fight Gone Bad, Louisiana Style, TEAM OF CHAMPIONS. We look forward to carrying on this tradition next year.

Complete the following for time:

3 Rounds of:

Row 500 meters

21 Kettlebell swings

21 Good mornings

21 Sit ups

Complete the following for time

“Helton”

Three rounds of:

Run 800 meters

30 reps, Squat Cleans, 95/65

30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.