LIFT

Front Squats 5 x 5 – Build up to a heavy set of 5. Look to establish a new 5 Rep Max

WORKOUT

Performance
10 Min AMRAP
5 CTB Pull Ups
10 Squats
15 HR Push Ups

Fitness
10 Min AMRAP
5 One Ring Body Rows
10 Squats
15 Push Ups or 8 Negatives

BENCHMARK TRAINING

Girl

“Angie”

For Time:

100 Pull Ups
100Push Ups
100 Sit Ups
100 Squats

Hero

“Daniel”

For time:
50 Pull-ups
400 meter run
43/30kg Thruster, 21 reps
800 meter run
43/30kg Thruster, 21 reps
400 meter run
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.