Bluprint Fitness – CrossFit
3 min run/row/ride/ski
Partner Frog Jump Ladder 2×2-8 (30s)
PT/TMC/Pull Plus 2×10/10/10 (30s)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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Squat Clean Options: (S1-MB, S2-Bar to 55/75, Rx-65/95) – Switch Every 5
Pull-Up Options: (S1-Squat Thrust, S2-Jumping/RR, Rx-Chin) – Switch A.N.
800m Run (S-600m) – Together
*Record Team Name + Tiime (35MinCap)
Lateral Highway Stretch (1 Min Each)
Wall Stretch (1 Min Each)
Foam Roll IT Bands (1 Min Each)