J5 CrossFit – CrossFit
quad roll / IT band
RX is Full Clean – we often call it a Squat Clean, it is not a power clean.
Three Rounds for time of:
30 Cleans, 95#
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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30 Min Cap for all
Scale 3 RFT
30 pwr cleans
30 ring rows – (keep them strict to avoid hurting bicep)