CrossFit – Fri, Sep 20

CrossFit – Fri, Sep 20

Suggested Warm-Up
Warm-Up

2 ROUNDS

10 Wide Leg Good Mornings

10 Up/Downs

5 Push-Ups

10 Glute Bridge

10 KB Deadlift

Into…

2 ROUNDS

5 Burpees + Push Up
10 Kettlebell Swings

:45 Plank

Strength – All
Bench Press (ON A 16:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Bench Press

)

(Score is Weight)

Omar (Time)
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

(No Measure)