CrossFit Friday 16th May

 In Crossfit

WARM UP/MOBILISE

WOD

“Lumberjack 20”
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

20 Deadlift  125/90 KG
Run 400m
20 Kettlebell Swings 32/24 KG
Run 400m
20 Overhead Squats 52.5/35 KG
Run 400m
20 Burpees
Run 400m
20 Chest To Bar Pull Ups
Run 400m
20 Box Jumps 30”/24”
Run 400m
20 DB Squat Cleans 20/15 KG
Run 400m

COOL DOWN/STRETCH

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