Home of the United States Air Force Academy CrossFit Team & Club

25 April 2012


Buy In-

4 rounds
100m Row
15 V-ups


Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Post time to comments.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Cash out-  50 Seconds on 10 Seconds off 3 rounds
                    1) Sit Up & Oblique Twist Overhead Abs With Medicine Ball 
                    2) 3 Touch Abs – Center, Side, Center
                    3) Sitting Tuck Abs
                    4) Plank, lift arm on each side
                    5) Plank, kick each leg out, one at a time
                    6) Combine exercises 5 and 6

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