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WEEK 1 of 3 (all the crossfits) ” good cause”

12
Nov

WEEK 1 of 3 (all the crossfits) ” good cause”

J5 CrossFit – CrossFit

Warm-up

Weightlifting

A- high hang squat snatch

6 sets 2 reps build up to heavy

B- high hang clean + jerk ( squats)

6 sets 1 rep build up to heavy

C- front squat pause for 2 sec

3 x 1 @ 85 %

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
teams of 2

20 min time cap