Warm-up400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) 8 and 9 am CrossFit"The Three Wisemen"
3 Rounds for reps “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (135/95) (95/65) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (135/95) (95/65) 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (24”/20”) 30 Wall Ball Shots (20/14) (14/8) After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps. To learn more about Three Wise Men Tribute click here
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AuthorCoach Erin |