Feb 26, 2013
Clock set to 21 minutes for totals. 7 minutes per movement with no extra transition time.
1. 1RM Bench Press
2. 1RM Clean
3. 1RM OH Squat
20 Deadlifts (275lbs)
20 KB Swings (2pood)
20 Overhead Squats (115lbs)
20 Pull-ups (Chest to Bar)
20 Box jumps (24″)
20 DB Squat Cleans (45lbs each)
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org