10 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP

5 RNT Reverse Lunges

5 YTWs

5 Snatch Balance

Metcon

Metcon (Time)

Zach (Clouser)

1,800 meter Run

Then

7 Rounds of:

7 Clean-and-Jerks 155/105. Teens: 105/85

19 Wall Ball Shots 20/14
Army Spc. Zachary R. Clouser, 19, of Dover, Pa.; assigned to the 1st Battalion, 26th Infantry, 2nd Brigade Combat Team, 1st Infantry Division, Schweinfurt, Germany; died July 18, 2017 in Adhamiyah, Iraq, of wounds sustained when his vehicle was attacked by enemy forces using an improvised explosive device and small-arms fire. Also killed were Sgt. 1st Class Luis E. Gutierrez-Rosales, Spc. Richard Gilmore III and Spc. Daniel E. Gomez.

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Supine twist pose

twisted cross

hip flexor stretch

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