January 15, 2020

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

20 seconds plate ground to overhead

20 seconds plate jump squats

20 seconds plate flutter kicks

20 seconds plate on and off plank

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

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