Main – CrossFit


Push Press (5 Sets of 2)


J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Big time shoulder fatigue in this workout today. Break each set WELL before you hit failure.

Keep your push ups STRICT – chest to floor, not belly to floor! Keep your body planked and tight. It’s better to go slower with better form than to cheat yourself during the workout.

20 minute time cap.


Power Snatch (Touch and Go 6)

55%x6x5 (6 reps, 5 sets) on 90 seconds

Then build to a heavy set of 6.

Pull-ups (50 Strict Pull Ups)

Not for time, for completion. Each rep starts from a full deadhang and chin clearly over the bar. No leg/hip movement.

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