Warm Up:

400M run

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

10 Downward dog to cobra

Tricep mobility – 2 min per side

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat , high hang squat clean, squat clean from above the knee, squat clean from shin


U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina

Picture Courtesy of: CrossFit.com


30 GHD Situps

15 Squat Cleans (155/105)

24 GHD

12 Squat Cleans

18 GHD

8 Squat Cleans

12 GHD

6 Squat Cleans


3 Squat Cleans



GHD SUs ->Ab mat Sit Up


Squat Clean -> As needed

Cool Down:

Cobra to Downward Dog x20


Oly Wall Squat – 4 min


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