9-14-11
Complete the following for time: Five rounds of: 15 Deadlift, 225 pounds 15 Box jumps, 24/20 15 Pull ups
9-13-11
Complete the following for time: 21-18-15-12-9-6-3 Thruster, 75/55 Sumo Deadlift High Pull, 75/55
9-12-11
For Technique/Load: On the minute every minute for 12 minutes: 2 reps of Push Press Rest 5 to 10 mins: Tabata Push ups / L Sits
9-9-11
Complete the following for time “Helton” Three rounds of: Run 800 meters 30 reps, Squat Cleans, 95/65 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron …
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9-7-11
Complete the following for time: 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 Handstand push ups Pull ups
9-6-11
For Time: Run 5K Lots of running information at: http://www.crossfit.com/cf-info/excercise.html#Run
