Warm Up:

Jog down and back length of white box 3 times

10 Air Squats

Butt kickers length of white box

High knees coming back

10 kip swings

Back pedal length of white box


pic courtesy of CrossFit HQ


10 Rounds Each For Time:

5 Thrusters (115/85)

10 Pull Ups

100M Sprint

Rest 1 Minute


Record fastest and slowest Rounds

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook


Thrusters – As needed

Pull Ups – Ring Rows

Run – 125M row

Cool Down:

Pigeon Pose on 30” box x 2 min per side


Doorway stretch – 2 min per side

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