30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Happy Veterans Day

November 11, 2014

Main – CrossFit

“While only one day of the year is dedicated solely to honoring our veterans, Americans must never forget the sacrifices that many of our fellow countrymen have made to defend our country and protect our freedoms.” -Randy Neugebauer

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

The 3 Wise Men (AMRAP – Rounds and Reps)

“Jeremy”

AMRAP.: 4 Min

5 Hang Squat Snatch 135/95

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

AMRAP: 4 Min

10 Power Cleans 135/95

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

AMRAP: 4 Min

15 Box Jump-Overs

30 Wall Ball Shots 20/14

The Three Wise Men Veterans Day Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we’re asking individuals to participate in a tribute workout in their home gyms across the country this Veterans Day.

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