CrossFit Class 2/19 – CrossFit 646

Lumberjack 20

For Time:

400 M Run

20 Deadlifts 275/185lbs

400 M Run

20 KB Swings 32/24

400 M Run

20 Overhead Squats 115/75lbs

400 M Run

20 Chest to Bar Pull Ups

400 M Run

20 Box Jumps 24/20

400 M Run

20 DB Squat Cleans 50/35lbs

400 M Run

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click here

Strength & Conditioning Class

3 sets of

8 – 12 Alternating DB Bench Press

8 – 12 Dips

8 – 12 DB Overhead Tricep Ext

3 sets of

8-12 Strict Pull Up (weighted or Banded or Lat Pull Down)

8-12 Ring T’s or Band Pull Aparts

8-12 Ring Curls or DB Curls

AOTM for 15 Minutes

Wall Balls Max Reps

Altenrating V-Ups Max Reps

DB Hang Clean & Jerk Max Reps

Bike Max Cals

Rest 1 Minute

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