FrictionCrossFit – CrossFit

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What is your favorite Christmas song?

Warm-up (No Measure)


60′ high knees

60′ butt kickers

60′ A skip

10 scap pull ups

10 scap push-ups



box hamstring

banded shoulder ext

pec smash

Jared (Time)

4 Rounds for time of:

800m Run

40 Pull-ups

70 Push-ups
In honor of U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, died August 4, 2010
To learn more about Jared click here
800m run/ 1000m row/ 1.6m bike

40 PU / 40 ring rows / 40 jumping PU

70 Push-ups / low box or ring push-ups / high box push-up