200m jog
1lap high knees
1 lap carioca
1lap shuffle
1lap inch worm
10 air squat
10 kip swing
10 pass/atw
LUMBERJACK 20
20 Deadlifts 275/185#
Run 400m
20 KB swings 70/53#
Run 400m
20 Overhead Squats 115/85#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20#
Run 400m
20 Squat Cleans 95/65#
Run 400m
Run 400m
20 KB swings 70/53#
Run 400m
20 Overhead Squats 115/85#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20#
Run 400m
20 Squat Cleans 95/65#
Run 400m
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
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