CFGoodLife – CrossFit
Warm-up (No Measure)
5 mins cardio
10 air squats
10 walking lunge steps
10 russian baby makers
10 kipping swings
then
banded hip stretches
with a barbell
10 deadlifts
10 hang squat cleans
10 squat cleans
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Ladies weight is 65#
45 minute time cap