FrictionCrossFit – CrossFit

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Warm-up

x3

5 Parrellette push up w/ Pause each rep

10 Ring Row

15 Pass Through

+

Rollout

– Tricep

– Pec

-Deltoid

Bench Press (5×5 for Load)

C: 85%

R: 75%

L: 65%

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
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
Recreational

21-15-9

Bumper HSPU

Jumping Ring Dips

Push ups

Lifestyle

21-15-9

Box HSPU

Box Dips

Box Push ups

Rent

21-15-9

Lat Pulldown

KB Row/arm 35

Band Tricep Extension