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

Torian CrossFit 6 Rounds for reps: AMRAP in 4: 15 Bench press @Body weight/75% Body weight 5 Rope climbs 15’ Max cal Bike/Row/Ski *Rest 2:00 b/t rounds Torian Strength See Wodify App

Torian CrossFit A) EMOM for 10: 5 Power snatch *Must be TnG, choose weight and hold across B) AMRAP in 15: 60 Wall balls 9/6 (10’) 30 Power snatch 62.5/42.5 150 Double unders Torian Gymnastics Single Leg Squat Ring Muscle Up

Torian CrossFit 3 Rounds each for time: 21 Toes to bar 15 Burpee box jump overs 24/20” 9 Sandbag cleans 150/100# *New round every 10:00 Torian Strength See Wodify App

Torian CrossFit Team of 2 4 Rounds for time: 15 Synchro overhead squats 42.5/30 1000/800m Row/Ski OR 2000/1800m Bike erg *5 Burpees every time you swap 30 Pull-ups *Split reps as needed [30:00 Cap] Torian Gymnastics Single Leg Squat Ring Muscle Up

Torian CrossFit A) “The Chief” 5 Rounds for reps: AMRAP in 3: 3 Power cleans 62.5/42.5 6 Push-ups 9 Squats *Rest 1:00 b/t rounds B) Find a 1RM Power clean and Jerk [10:00 Cap] *Part B) starts 1:00 after part A) concludes Torian Strength See Wodify App

Team of 3 AMRAP in 25: 6 Sandbag cleans 150/100# 9 Push-ups 12 Chest to bar pull-ups *Partner 1 does the AMRAP, partner 2 run 400m, partner 3 rests. Rotate whenever the runner gets back.

Torian CrossFit A) Work to a heavy 3 Push press Then, Work to a heavy 4 Push jerk Then, Work to a heavy 5 Split jerk *Ascending weight the whole time [15:00 Cap] B) For time: 15-12-9 Overhead squat 52.5/35 3-2-1 Rope climbs 15’ 150-120-90 Double unders [15:00 Cap] Torian Strength See Wodify App

Torian Pro: 8, 9 & 10 November 2019 Torian CrossFit EMOM for 30: 1st - 20/16 cal Bike/Row/Ski 2nd - Rest 3rd - 10 Bench press 85/55 4th - Rest 5th - 5 Devil’s press 2x20/2x15 6th - Rest

Torian CrossFit A) Find a 1RM of the complex: 1 Hang power snatch + 1 Low hang power snatch + 1 Overhead squat [15:00 Cap] B) “Amanda” For time: 9-7-5 Muscle-up Squat snatch 62.5/42.5 [15:00 Cap] Torian Strength See Wodify App