The Admiral

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CrossFit WOD – “The Admiral”IMG_7246
3 rounds of:
20 Burpee Pullups
20 Front Squats (155# M, 105# W)
20 Box Jumps (24″ M, 20″ W)

Compare to Jan 2013/Makeup , June 2013

Strength Focus: 

Turkish Get Ups 5×3 each arm

Comp Extras:

1. Squat
5×7 Back Squats, across
**
2. Bench Press
10×3, climbing

IMG_7135 IMG_7243Welcome another new face to CrossFit Flagstaff community. Andrew Lambert  joins us from Tennesee.

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Jose visited us from CrossFit 808 in Hawaii!

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  1. […] to:  Sept 2014  Make Up Sept.14′  June 2013  Make Up June 13′  Jan. […]

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