Jorge For Time 30 GHD Sit-Ups 15 Squat Cleans (155/105 lbs) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lbs) 18 GHD Sit-Ups 9 Squat Cleans (155/105 lbs) 12 GHD Sit-Ups 6 Squat Cleans (155/105 lbs) 6 GHD Sit-Ups 3 Squat Cleans (155/105 lbs) U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA,
4RFT -400m RUN -18 Dumbbell Snatches (50/35#) -12 Burpee Box Jumps -6 Chest-to-Bar and 6 Ring Dips (Rx+ 6 Bar Muscle-ups; S1 6 Pull-ups and 6 Ring Dips) **30min Time Cap Mobility -Runner’s Lunge -Couch Stretch on Wall -Child’s Pose Core/Back Cashout 4 Sets: -15 sec Ring L-sit Hold -40 Mt. Climbers -10 Reverse Flies
Weightlifting E2MOM x 10 min 5 Front Squats @ ~65-75% 1RM -use the same most challenging weight for all sets For Time: 21-15-9 -Calorie Row -Hang Power Cleans -Push Press -Overhead Squats Rx+ 115/75# Rx 95/65# S1 75/55# Mobility -Pigeon Stretch -Foam Roll Lats/Back Core Cashout 3 Sets: -15 V-ups -20 Russian Twists (30/20# DB) -30
M-80 For Time 1.5 mile Run 120 Double-Unders 100 Air Squats 80 AB-Mat situps 60 Walking Lunges 40 Clean-and-Jerks (115/85 lb) 20 Hand Stand Pushups
