saturday

Warm-up

​2:00 EZ Jog
1:00 Squat Hold + Alternating Thoracic Rotations

Into…

3 ROUNDS 
10 Push-Up to Pike
20 Jumping Jacks

8 am CrossFit

"McCluskey"
3 Rounds For TIme
9 Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
800 meter Run
Wear a weight vest (20/14 lb)

​U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, OK, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, NC, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan.
He is survived by his son Landen, and his mother Delores Olivares.

9 am CrossFit Basics

​AMRAP x 25 MINUTES
800m Run
50 Single DB Step-Ups (50/35)|(35/20)|(24/20)*
400m Run
25 Box Jumps (24/20)

*Hold DB on Shoulder

(Score is Rounds + Reps)