Back Squat 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.


12 Minute EMOM
8 DB Push Press 20/15kg
4 Paralette Facing Burpee

12 Min EMOM
6 DB Push Press 15/10kg
4 Burpees




For time: 30 Snatches 61/42.5kg


“Lumberjack 20″

20 Deadlifts (125/82.5kg)
Run 400m
20 KB swings (32/24kg)
Run 400m
20 Overhead Squats (52.5/35kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (20/15kg)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.