Saturday 11/5/16

Warm-up

Dynamic Warm-up, 3 Position lunge, Iron cross, scorpion, Puppy Dog, PVC's

Strength:

Push Press

5 x 5 @ 50%

Met-Con: 
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 Deadlifts 275lbs, 165
Run 400m
20 KB swings53, 35#
Run 400m
20 Overhead Squats (115lbs), 75#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)  Use KB44,26#
Run 400m